


GV 461 

B69 
Copy 1 





BATES COLLEGE 



LEWISTON, MAINE 



GYMNASIUM 
MANUAL 



Prescript ion of Exercise 

Arranged by 
W. W. BOLSTER, JG. f A.B., 

Director of Physical Training 
Instruct or in Physiology and Hygiene 



FOR MR. 



DATE. 



CLASS- 




BATES COLLEGE 
LEWISTON, MAINE 



GYMNASIUM MANUAL 



And PRESCRIPTION OF EXERCISE 



Arranged by 

W. W. BOLSTER, JR., A.B. 

Director of Physical Training 

Instructor in Physiology and Hygiene 



1905 






Vo 



°v 



lwo 

MAR 6 1905 

oy^igni entry 

Ct XXc No; 
COPY B. 



Copyrighted 
February 14, 1905, 



BY 



WILLIAM WHEELER BOLSTER, Jr. 



LC Control Number 




tmp96 026034 



JOURNAL PRESS, EEVV ISTON, ME. 



Contents 

Page 

Information regarding use of the Gymnasium 7 

Prescribed Courses „ 8 

Absences and Excuses 9 

Credit for Physical Training 9 

Value of Physical Exercise 10 

Personal Hygiene 11 

Diet Table 18 

Prescription to Increase or Decrease Weight 22 

Constipation 23 

Exercise. 24 

Need of Exercise 26 

Exercises for Developing the Various Parts of the Body. 27 

Cuts 30 and 31 

Medical Advice for Students 34 

List of Measurements, Strength Tests, and Anthropometric 

Chart Between pp. 34 and 35 

Explanation of Anthropometric Table 34 

Chest Weights 37 

Special Developing Appliances 4 1 

Free Hand or Setting-up Exercises 44 

Indian Club Drill 49 

Dumb-bells. Drill 52 

Broadswords. Drill 55 

Foils. Drill 59 

Conclusion 62 

Schedule of Classes 63 

Director's Prescription of Exercise 65 

Bibliography 66 






<A 



Introduction 

The object of this manual is to explain to the students of 
Bates College the general laws of hygiene and rational exercise. 

The aim of this department of Physical Training is to improve 
the health and efficiency of the students; to give them that sym- 
metrical development, organic power, and bodily control so neces- 
sary to the success of the educated man. 

The sendentary habits of students render hygienic gymnastics 
and athletics imperative for all students, if health, which is the 
perfect co-ordination of all the organs, is to be maintained. 

This manual contains a chart which will enable each student 
to know how his development and organic power compares with 
that of the average man. It also contains directions on Personal 
Hygiene and Exercise, and a series of exercises and directions 
for the correction of deficiencies in development and function; 
these exercises include chest weights ; special developing appli- 
ances ; class drills, containing many of the fundamental move- 
ments necessary for hygienic exercise : and other information 
which will be of assistance to students using the gymnasium. 
Each student entering the Freshman Class will be given a copy 
of the manual, with his measurement and strength tests plotted 
on the chart, with such specific advice as will enable him to main- 
tain normal health. 

The author presents no new or original system of movements 
and directions in this Manual but has endeavored to arrange a 
pamphlet that will be of practical value to the students of Bates 
' College. 

The author wishes to thank Dr. Wm. W. Hastings, of the Y. 
M. C. A. Training School at Springfield. Mass., for the use of 
his anthropometric chart with directions and permission to quote 
extracts from his manual ; Dr. S. P. Beebe. Loomis Laboratory, 
New York City, for corrections and suggestions in the Diet 
Table; Dr. D. A. Sargent for exercises on Special Developing 
Appliances and chest weights; Dr. F. X. YYhittier of Brunswick, 
Me., for aid in arranging the Broadsword and Foil drills ; Mr. 
William T. Foster of Brunswick, Me., for suggestions and cor- 
rections of final proof; Mr. Edwin S. Conner and Mr. Ross M. 
Bradley for aiding in preparation of the illustrations. 

Any student wishing more information will find a Bibli- 
ography in the last part of the book. 



DEPARTMENT OF PHYSICAL TRAINING 
AND HYGIENE 



DIRECTOR OF PHYSICAL TRAINING 
INSTRUCTOR IN PHYSIOLOGY AND HYGIENE 

W. \V. Bolster, Jr., A.B. . . 3 Parker Hall, Leiciston, Me. 

CONSULTING PHYSICIANS 

W. E. Webber, M.D 102 Pine Street, Levnston, Me. 

Ernest V. Call, M.D. . . 215 Lisbon Street, Leinston, Me. 
Aurelia Springer, M.D. . 215 Lisbon Street, Leidston, Me. 
Alice Weld Tallant, M.D Boston, Mass. 

OCULISTS 

Anson A. Cobb, M.D 236 Main Street, Auburn, Me. 

W. J. Pennell, A.M., M.D. . 223 Main Street, Auburn, Me. 
Charles E. Xorton, M.D. . . 118 Pine Street, Lemston, Me. 

DENTISTS 

John P. Stanley, D. D.S. . 178 Lisbon Street, Lewiston, Me. 
Archer Jordan, D.D. S. . . Y. M. C. A. Block, Auburn, Me. 



JANITOR 
Fred H. Merrill, .... 151 Wood Street, Lewiston. Me, 



Information Regarding Use of the Gymnasium 

The Director of Physical Training gives 

Physical each young man entering the Freshman Class 

Examination a thorough physical examination during the first 

term of his attendance at college. His physical 

measurements are recorded, his strength tested, his heart, lungs, 

eyes, ears and teeth examined, and his general health inquired 

into. All abnormities and physical defects, such as flat chest, 

uneven shoulders, round shoulders, spinal curvatures, rupture and 

bad postures are recorded. On the basis of this examination, 

advice is given as to the kind and amount of exercise best 

adapted to his needs. Re-examinations, or second strength tests 

alone, may be taken at the request of the student on the advice 

of the Director. The measurements and strength tests taken are 

plotted on chart contained in this manual, which shows how the 

student compares with the average young man. 

Lockers may be secured by applying to the janitor, and 
depositing fifty cents for a key. Any difficulty with the lockers 
should be reported to the janitor at once. 

Money, watches and other valuables must not 

Locker be left in the lockers, bath-room, or locker room. 

Rules as the college does not hold itself responsible 

for them. 

Articles found in lockers, bath-rooms or gymnasium should 

be left for identification at the Physical Director's office. 

During class hours the floor is for the exclu- 
Gymnasium sive use of the class. Students will not be per- 
Floor mitted to do any individual work during class 

hours. 
Students not exercising will be considered as visitors. Visit- 
ors require special permission from the Director to go on the 
gymnasium floor. 

Students should not attempt any dangerous feats unless under 
the personal direction of the Director. 

Rubber-soled shoes or regular gymnasium shoes must always 
be worn on the gymnasium floor. 

Spitting on the floor or walls of any room is not gentlemanly 
or hygienic. 



> s BATES COLLEGE 

The use of tobacco in the gymnasium is prohibited. 

Any student wishing to use the gymnasium at hours when 
there is no regular work may do so by securing permission from 
the Director. 

Gentlemanly deportment and language are expected from all 
students in the gymnasium. 

Any disputed matter not covered by the regulations should 
be referred to the Physical Director for adjustment. 

All movable apparatus and mats must be 
Use of returned to their place after use. Xo apparatus 

Apparatus may be taken from gymnasium without special 
permission from the Director. Medicine and 
basket balls must not be thrown or kicked against apparatus or 
lights. 

Use all apparatus with care; remove finger rings while using 

striking bags or bars. 

_ . All students exercising during class hours 

Gymnasium , A , . , . . . 

are expected to wear regulation suits. A light 

weight worsted shirt, garnet or navy blue, and 
long gray trousers are recommended for general use. The wear- 
ing of torn, soiled, or otherwise improper costume is not per- 
mitted on the gymnasium floor. 

Gymnasium clothing and shoes should be carefully marked 
for identification. 

Three hours a week of work in the Gymna- 
Prescribed slum are prescribed for all members of the three 

Courses lower classes in the college. The physical 
examination is required of all students entering 
college, and at such other times as the Director may think 
necessary. 

The work prescribed for these classes has been arranged with 
a view to securing three objects: First, health and organic vigor; 
second, bodily control and efficiency; third, erect carriage and 
symmetrical development. It consists of marching and free 
movements or setting-up exercises executed simultaneously by 
the whole class each day. Free movement hand apparatus as 
follows : Freshmen. Indian-clubs : Sophomores, Dumb-bells ; Box- 
ing; Juniors, Single Sticks and Broadswords: Apparatus and- 
mat work in graded squads, under student leaders; and 
gymnastic games. 



GYMNASIUM MANUAL 9 

- Physical training is closely associated with 

. and fundamental to mental training. 

y . Montaigne says, "We have not to train up a 

soul nor yet a body, but a man, and we cannot 
divide him." Athletics and gymnastics develop certain mental 
and moral qualities needed by the educated man of to-day. Partly 
to encourage men to come out for athletics, and inasmuch 
as it is consistent with the aims of the course, credit 
is allowed for athletic work in the college. Students may- 
offer athletic training in the several sports as equiva- 
lent for one-half of the prescribed gymnasium work; but attend- 
ance must be reported weekly by the captains or managers of the 
teams. Athletics do not excuse a man from the required 
physical examinations. Credit for gymnasium and athletic work 
counts for a degree. 

All absences from gymnasium -work must be 

Absences and made up on Saturdays or such other time as 

Excuses the Director may appoint. Excuses for illness 

must be presented to the Director in person, 

and should be accompanied by a physician's certificate giving 

the cause and period of sickness. Excuses accepted by the 

Director allow the student to make up the exact period of- his 

absence, but do not in all cases permanently excuse him from 

attendance. 

At the discretion of the Director, the following students upon 
application may be excused from all or a part of their gymnastic 
exercises: (a) Students living in Auburn and boarding at home; 
(b) Students performing manual labor six to ten hours per 
week; (c) Students who have won the College B. Students who 
have been absent from college by permission of the President 
will not have to make up gymnastic exercises lost during-' 
absence. ALL STUDENTS WISHING TO BE EXCUSED 
MUST REPORT TO THE DIRECTOR BEFORE GYMNA- 
SIUM WORK BEGINS. 

Physical examinations of the students occupy 
Time of the first six or eight weeks of the academic year. 
Attendance The regular class work begins about the first 
of November and extends to about the first of 
April. All students are expected to take regular out-door exer- 
cises before gymnastic exercises begin and after the regular 
in-door work closes in the spring. 



10 BATES COLLEGE 

A student's success depends quite as much 

Value of on the health of his body as on the integ- 

Exercise rity of his mind. There is no part of the mental 

training that the college man receives that is 

independent of the support of the body. 

The student has need of greater strength and health of body 
than the artisan, because mental work is severely exacting and 
physically expensive. It is, therefore., necessary that the student 
keep his body in the best condition. 

The amputation of a limb, especially in young persons, leads 
first to enfeeblement and then to actual degeneration of the nerve- 
cells in the spinal cord which are connected with it. In course 
of time, even the corresponding group of nerve-cells in the brain 
show unmistakable signs of wasting or atrophy. If this loss of 
activity in the limb causes degeneration or atrophy, activity or 
exercise must aid in the development of these centers. 

Follow faithfully any special prescription if 
Practice you would obtain results. Emphasize all direc- 
tions checked (v0- Deformity, debility and dis- 
ease are the product of years of carelessness. Symmetry, 
strength and health must be the product of months, at least,, of 
care. 

Be regular in your exercise, eating, sleep- 
Regularity ing, recreation, and all other hygienic habits. 
There is physiological economy in it. Irregu- 
larity and lack of system will lose you half the possible results. 
"How use doth breed habit in a man.'' 

. . To avoid soreness. The first day take not 

__. , more than half an hour of very light exercise. 

The first zveek take in all three half hours on 

three different days. Increase gradually in amount and vigor of 

the exercise. The best thing for soreness is more light exercise 

and massage. 

Exercise does not develop colds. That 
Colds which you do after exercise is responsible for 

them. Do not stand around long after exercise 
before you bathe. Avoid drafts and sudden cooling when in 
perspiration. Use a graded bath. During cold weather make a 
point of spending a few minutes in the building after dressing. 
Protect your chest well and breathe through the nose when you 
go out-doors. In cold weather never wear stockings or under- 



GYMNASIUM MANUAL 11 

clothes after using them while exercising, as the dampness may 

cause a cold. 

Diet, rest and exercise are alike responsible 

for health. Study the laws governing each and 

_Vt . work out the scheme of living best adapted to 

Habits x ^ , , 

your own case. No one set ot rules can be 

stated for all. 

The question is often asked. "What is the 
The Best best exercise?" Xo perfectly definite answer 
Exercise can be given. Among athletic sports those 
which bring equally into play the upper and 
lower limbs (as wrestling, swimming and rowing with two oars 
and a sliding seat, boxing and fencing) are the best. In scien- 
tific gymnastics, setting-up exercises or "Swedish movements" 
appear to be the best and most complete. 



Personal Hygiene 



"The first requisite to success in life is to be a good animal. " 
"Health, strength and vitality do not come by chance, but by 
obedience to natural laws. Study health. Select at least a half 
dozen principles which you will obey, and hold to them rigidly. 
Form at least as many correct life habits. 

Oxygen is as essential to life as is food. It 
Breathing purifies the blood. Light, shallow breathing 
means imperfect filling of the air cells and 
incomplete aeration of the blood. The legitimate result of each- 
disuse is degeneration of lung tissue and ultimate disease. 

Respiration should be deep and full. Breathe through the 
nose. Mouth breathing is allowable only under stress of heavy 
exercise. Practise breathing exercises in connection with your 
walking, running and other athletics and gymnastics. Take 
long, deep breaths whenever you are out of doors. Take special 
breathing exercises for from five to ten minutes out of doors 
or before an open window upon rising in the morning and before 
retiring. You will find it a good tonic. Lay the emphasis upon 
abdominal breathing. Breathing exercises may first produce diz- 

* Extract taken by permission from the Manual of William W. Hastings, M.D. 



12 BATES COLLEGE 

ziness. This is due to overstimulus of unused lungs. Lighten 
the amount oi breathing exercises and continue them daily. 

Ventilate your room day and night. Cover well and sleep 
with windows open even in winter. 

Breathing exercises improve the carriage, increase the 
.strength of the lung tissue, the size of the lungs and the size of 
the exterior chest, and give flexibility to the chest walls. Full- 
ness of life and plenteous supply of oxygen are inseparably 
associated. There is no "Air Trust." Air is free. Use it. 

A well-balanced circulation is a desideratum 
Circulation not to be despised. Local congestions give rise 
to many difficulties. The causes of these con- 
gestions are many and the points of interruption of the circulation 
various, e. g., congestion of blood in the head may result in 
insomnia, headache, etc., from oversupply of blood in that part 
of the body, and in digestive troubles, cold feet, etc., from 
undersupply in another part. 

One point of view must obtain for the application of all kinds 
of remedies, the equalization of the circulation. For example, 
note the general character of the remedies suggested below for 
insomnia : "A warm bath,'' "general massage,'' "breathing exer- 
cises," "a short run or a long walk followed by a light hand bath 
and a rub down." The effect of each one of these remedies is to 
remove the congestion of blood from the head and to equalize the 
circulation. 

The best remedy for almost every disturbance of circulation 
in a person of average strength is light general exercise of some 
kind, long continued. Even a weak, irregular heart often yields 
to this kind of treatment. When vigorous exercise is taken, 
finish with lighter exercise to equalize the circulation before the 
bath. 

The skin is important as an organ of excre- 

Bathing Hon, but its greatest function is the regulation 
of the body temperature. Hence the great 
necessity for keeping it clean and active. The best bath for 
general cleanliness is a warm tub bath with free use of soap last- 
ing from ten to twenty minutes. This should be taken once a 
week unless the sponge, shower, spray or plunge bath occurs 
daily. 

The sponge, shower or spray bath should be graded, beginning 
tepid or warm and cooling slowly until there is 



GYMNASIUM MANUAL 13 

able shock. It should last not over two minutes. A vigorous 
rub down with a rough towel which follows for about five min- 
utes should induce a pleasant reaction and a feeling of exhilara- 
tion. If no such feeling of exhilaration follows, the bath 
was improperly given or was not adapted to your condition. 

For the healthy and vigorous, the graded bath is best closed 
with the plunge. This should last not longer than from five to 
fifteen minutes. The duration is altogether dependent upon the 
individual. The sponge, shower, spray or plunge are stimulat- 
ing as well as cleansing, the latter being the most enjoyable and 
effective. 

Avoid hot baths, cold plunges (especially before breakfast), 
the Russian, Turkish, or any other radical therapeutic use of 
water without the advice of the physical director or your physi- 
cian. There is nothing better, however, for the regulation of 
temperature and the equalization of circulation than the rational 
use of water under proper direction. Baths are classified as 
cold under 6s degrees F. ; as cool from 65 degrees to 80 degrees 
F. ; as tepid from 80 degrees to 92 degrees; as warm (neutral 92 
degrees to 95 degrees) from 92 degrees to 98 degrees; and as 
hot above 98 degrees. The benefit of a bath depends upon tem- 
perature of the room as well as upon temperature of the water. 
See that the room is from 70 degrees to 78 degrees F. 

The best time to bathe is immediately after exercising. Do 
not cool off before bathing. A light, cool hand or sponge bath 
with a vigorous rub down upon rising or retiring is a good tonic 
for many. If healthy and vigorous, try it — if you do not secure 
a good reaction, discard it as not adapted to you. Never take a 
cold bath when exhausted,, out of breath, within two hours after 
a full meal or just before such a meal. In cold weather wait 
about ten minutes after a bath before going out of doors. The 
more frequent the bath, the shorter it should be. Rub vigor- 
ously after a cool bath, secure a fine glow, become thoroughly 
alive. 

Clothing properly adapted to season, climate 

Clothing and occupation is intended as an aid in the reg- 
ulation of body temperature. Improperly used 
it gives rise to all forms of local congestion, prominent among 
which are colds in nose, throat and lungs and all forms of 
chronic catarrh. 



14 BATES COLLEGE 

To avoid troubles rising from exposure to sudden changes of 
temperature, it is best to wear light woolen or silk underclothing 
summer and winter. This weight and quality of fabric is best 
adapted to meet bodily changes in body temperature due to 
amount of activity. Meet the changes in season and climate by 
the addition of outside clothing. In the winter the majority of 
men spend the greater part of the time indoors. Heavy under- 
clothing is apt to induce undue perspiration and to render one 
liable to catch cold when exposed to a sudden draft or to the 
raw air outside. 

For Gymnasium Clothing use a light to medium weight of 
woolen goods, white or fast colored; this absorbs the perspiration 
better than cotton and protects better from sudden changes of 
temperature. The best general combination is a shirt with long or 
quarter sleeves. "Turner" trousers, and low canvas shoes with 
rubber soles or with soft leather shoes without heels. Shoes 
should be easy. Keep the feet dry and warm. Do not wear a 
tight belt or tight clothing, especially during exercise. It 
restricts circulation. 

For athletic contests when track pants or tights and trunks 
are used, still keep a light woolen shirt over the chest, and while 
standing around during a contest wear a woolen sweater to 
avoid catching cold. 

Rest is as essential as food. Instead we rob 

Rest rest and murder sleep. After meals there should 

be from fifteen to thirty minutes of rest, and 

there should be no close mental application for the same length 

of time before retiring. 

Sleep from six to nine hours, according to age and the require- 
ments of the individual organism. Men under twenty usually 
require eight or nine hours. Very nervous or anaemic persons 
or those subjected to great mental strain from worry or intel- 
lectual effort require more than those doing heavy muscular 
work. They usually take much less. This is radically wrong, 
for the sleep period is peculiarly the time for neural relaxation 
and renewal of energy. 

Sleep with windows open winter and summer. Compara- 
tively more oxygen must be taken in and stored during the 
skeping than during the waking period. 

Sleep on the right side for the most part, as this secures the 
best position of the thoracic and abdominal viscera. Train 



GYMNASIUM MANUAL 15 

yourself, if possible, to breathe • through the nose, and prevent 
diseases of the nose and throat. A hair or felt mattress with 
small to medium sized pillows and platform spring makes the 
best bed. 

"A tired feeling upon waking is an indication of too little 
sleep, of disease or of laziness." Get up immediately upon 
waking. You will sleep more soundly for it the following 
night, and learn as well to employ fewer hours in sleep and 
employ them better. 

To induce sleep when nervously tired, use one or more of the 
following simple remedies: Take a warm bath just before retir- 
ing ; take breathing exercises for five or ten minutes ; exercise 
lightly the muscles of the whole body with open windows ; take 
a short run or a long walk, followed by a light hand bath, or rub 
down with a coarse towel, or take a good massage. 

Drink freely of pure zvater between meals. 
Drink Take a glass or more of cool water upon rising 

and retiring. Copious water drinking acts as an 
internal bath and solvent. Do not drink more than one or two 
glasses at a meal. It is better to drink a glass before the meal 
and the rest after it. Washing down the food by constant sip- 
ping of water is harmful. Do not drink freely of water just 
before exercise. During athletic and gymnastic contests rinse 
out the mouth frequently with cool water. It is no harm to take 
a swallow or two, especially of oatmeal water or acid lemonade. 
Do not drink ice-cold water at any time. 

Milk is an all-round food as well as drink. Buttermilk is 
most easily digested and is a very wholesome summer drink. 
The taste for it can often be acquired if it is not at first found 
palatable. 

Coffee and tea are stimulants. They should be discarded. 
When used in excess they are as harmful as alcoholic and malt 
liquors. "The place of cocoa in the diet is really not very dif- 
ferent from that of tea and coffee." — (Hutchinson). The action 
of cocoa on the nervous system is less — as it contains less alka- 
loids. It has some slight nutritive value owing to the presence 
of the cocoa fat, but is a source of irritation and sour stomach 
to many, owing to the difficulty in the digestion of this fat. 



16 BATES COLLEGE 

Nutrition lies at the very basis of existence. 

Nutrition It determines largely not only the strength of 
muscular effort, but the character of our think- 
ing. Too much attention, therefore, cannot be given to the 
proper selection and preparation of food. It is important not 
only to determine what to eat and how it should be prepared, 
its nutritive value and digestibility, but also to regulate the 
quantity, manner of eating and adaptation to the taste of the 
individual. The former can readily be determined from dieta- 
ries : the latter requires much care and personal attention. 

Some of the commonest faults are insufficient mastication, 
over-eating, eating highly seasoned rich mixtures, foods lacking 
in nutritive value and those which persistently disagree with the 
stomach. Less common are eating too little, and eating of 
unpalatable stuff "for conscience's sake'' and in obedience to 
some false scheme of dieting. 

Let simplicity, digestibility and palatability determine your 
diet. Eat regularly, slowly, of plain foods, using plenty of 
grain and fruits. Use variety in different meals ; avoid 
unwholesome mixtures at the same meal. Stimulants are unnat- 
ural and unnecessary. Never force yourself to eat. Eat very- 
little when excited or very tired. No dietary will fit all cases ; 
food must be adapted to the normal appetite of the individual. 

If under training avoid the more fibrous woody vegetables 
such as cabbage, turnips, etc. ; fat meats in general, especially 
pork because of the difficulty in digestion and the excessive heat 
production ; pies, cakes, rich puddings, and confections because 
of the danger of undue fermentation from these rich mixtures ; 
a few fruits difficult of digestion; and in general all rich foods, 
pancakes and other fried foods for the same reasons you avoid 
fat meat and pastry; avoid also pickles, sauces and condiments, 
tea. coffee and cocoa, alcoholic and malt liquors. At best they 
are all dead beats in the digestive economy and do not pay their 
way, but the stimulants are absolutely pernicious. A true 
athlete requires no stimulus but the euphoria which springs from 
reserve force. 

From the great variety of wholesome foods remaining, select 
that which pleases the palate. Use plenty of fruit, grain, toast 
(Zwieback) and lean meat. Vegetables, grains and all other 
starchy foods should be most thoroughly cooked. Lean meat 
and eggs should be eaten rare. 



GYMNASIUM MANUAL 17 

The most wholesome drinks are water, buttermilk, oat- 
meal water and lemonade. The professed object of dieting 
for training is to render the alimentary track clean, sweet, free 
from the slightest local irritation and heat. You want all your 
strength and a clear head for the athletic event before you. 
Study adaptation. 



The importance of sound and serviceable 
teeth as an aid to health cannot be over- 
estimated, for upon their good condition 
depends the thorough mastication of the food, a first requisite 
for good digestion. Many people dose themselves with all sorts 
of remedies to aid digestion . when the real cause of their dys- 
pepsia can be directly traced to the poor state of their teeth and 
the imperfect mastication of food. 

The proper time to brush the teeth is after each meal and at 
bedtime. Before this is done, all particles of food should be 
removed from between the teeth by means of dental floss. Then 
they should be brushed thoroughly with a brush of medium 
stiffness, dipped in tepid water. Very hot and very cold water 
are equally harmful. A good dentifrice used once a day, fol- 
lowed by rinsing the mouth with some pleasantly flavored 
antiseptic solution, will help to avert decay of the teeth. 

The best method of using the brush is to roll the brush in a 
direction from the gums towards the cutting edge. 

Tartar tends to accumulate on the backs of the teeth, and is 
very harmful, causing loosening of the teeth and gum boils. 

A regular semi-annual visit to the dentist is absolutely 
essential. 

The care of the teeth is a detail of personal cleanliness. To 
neglect such care is as inexcusable as it is to go with uncut and 
dirty finger-nails. 

Nowhere is the comparison between an 

Eyesight ounce of prevention and a pound of cure more 
applicable than to the care of a student's eyes, 
for the neglect of seemingly, trival affections, perfectly curable in 
their beginnings, may lead in a very short time to permanent 
impairment of vision or even total blindness. When washing, 
bathe the eyes with clean, cool water. 

In reading, the book should be held so that the surface of 
the page forms a right angle with a line drawn from it to the 



18 BATES COLLEGE 

eye. The book should not be held nearer than 12 to 15 inches. 
as it causes too much muscular work. Never let direct light 
strike the eye when reading. The light should always be 
reflected from the work. Use a lamp or eye shade. The best 
artificial light for the eye is the oil lamp, provided it is strong 
enough so you do not have to hold the head too near the light. 
The light should be steady. Light should best come from 
behind the body or over the left shoulder. The incandescent 
lamp gives fully as much light and is less injurious to the eye- 
sight if the globe is frosted. Rest the eye once in a while by 
looking at some distant object. 

All vision requires energy. Headache often comes from eye 
strain. Never read lying dozen, as this interferes with focus- 
ing the eyes and causes eye strain. 

Caution. The glasses must be fitted by a skilled oculist, 
after a careful examination of the eyes, for badly fitted glasses 
will only make matters worse, and by leading the patient to 
think that the eyes are not in fault, cut off all hope of a cure by 
a competent oculist. 



Diet Table 

(The foods in this diet table marked (1) are fattening; those 
marked (L) laxative; and those marked (G) are to be avoided 
in cases of rheumatism (rheumatic diathesis.) 

Easy to Digest 



G 1 


Beef, roasted fat 


G 


Beef, roasted lean 


G 1 


Beef, broiled fat 


G 


Beef, broiled lean 




Beef tea 


L 


Baked apple 


1 


Bread, wheat 


1 


Bread, rye 


L 1 


Bread, graham 


L 1 


Buttermilk- 


1 


Bread, barley 



L 


1 


Bread, whole wheat 


G 




Chicken 




1 


Cheese. Neuchatel 


L 




Cooked fruits 


L 




Cooked fruits without 
sugar 




1 


Custard 




1 


Eggs, soft-boiled 




1 


Eggs and milk pudding 
Flounders 




1 


Farinaceous pudding 



GYMNASIUM MANUAL 



19 



G 


Grouse 


L 


Pears 




Gelatine 




Peas 


G 


Hare 


G 


Rabbit 


G i 


Haddock, with sauce 


i 


Rice 


G 


Haddock, without sauce 


L . 


Spinach 


G i 


Lamb, fat 


G 


Sweetbreads 


G 


Lamb, lean 


i 


Sago 


i 


Milk 


G 


Shad 


GL 


i Mutton, fat 


G 


Sole 


G L 


Mutton, lean 


G 


Smelt 


GL 


Mutton broth 


L 


Tomatoes 


i 


Marmalade 


G 


Trout 


i 


Macaroni 


G 


Tripe 


i 


Oysters, raw 


G 


Turbot 


i 


Oysters, roasted 


i 


Tapioca 


G 


Pigeon 




Toast 


G 


Partridge 


i 


Vermicelli 


G 


Pheasant 


L 


Whey 




Moderately Digestible 




Asparagus 




Lobster 


L i 


Apples 




Mussels 


GL: 


r Bacon 


GL 


i Oatmeal 




Beets 


i 


Oyster stew 


L i 


Barley, boiled 




Oysters, broiled 




Clams, roasted 


i 


Oyster plant 




Cauliflower 


i 


Onions 




Crabs 


L 


Oranges 




Cod, fresh 


L i 


Peaches 


i 


Cocoa 


L 


Pineapple 


Li 


Cherries 


L i 


Prunes 


i 


Cream 


i 


Parsnips 


i 


Carrots 


i 


Potatoes, white 




Duck 


i 


Potatoes, sweet 




Eggs, hard-boiled 


L i 


Raspberries 


L 


Grapes 


L 


Strawberries 




Halibut 




Shrimps 




Herring 




Snipe 


G 


Hashes 


i 


Soups, cream 


G 


Liver 




Soups, plain 



2U 




BATES COLLEGE 


I 


Squash 








Turnip 




Tea 




L 


i 


Wheat, cracked 


I 


Stewed meats 
Turkey 








Wild water fowl 
Woodcock 




Turtle 




GL 


Veal 






Hard 


to 


Digest 


I 


Bread, fresh 








Mackerel 


I 


Buckwheat cakes 






i 


Muffins, hot 


I 


Butter 








Mushrooms 


Gi 


Baked beans 








Nuts 




Cabbage 






i 


Oil 


i 


Cakes, hot 






i 


Oysters, fried 




Cheese 




G 


i 


Pork 


L i 


Currants 






i 


Pastry 


i 


Chocolate 




L 




Plums 


L i 


Corn, green 








Pickle 


L i 


Dates 






i 


Pudding, hot batter 


L i 


Dandelion 




L 




Rhubarb 


L i 


Figs 

Fried potatoes 




G 




Salmon 
Salt meat 


i 


Goose 
Lobster, fried 








Sausage 
Salt fish 



The purpose of this classification of foods according to 
digestibility is to serve only as a general guide. 

Nutrition is such a personal matter that conditions and 
requirements vary with each individual. The ease or difficulty 
with which a food is digested is so much a personal matter and 
depends to such an extent on the thoroughness of the prepara- 
tion, that each individual must by experiment find the foods best 
adapted for his personal use. 

All writers on physiology and hygiene agree that thorough 
mastication of starchy foods is absolutely necessary, but neg- 
lect to add that certain unsuited combinations in the mouth pre- 
vent the primary digestion accomplished by this thorough mas- 
tication. Severe acids neutralize the alkaline secretions of the 
mouth. Starches are digested in an alkaline medium. A mouth- 
ful of bread and butter thoroughly masticated is an excellent 
food; but if the food is taken with a mouthful of strawberries 
or orange juice, the alkaline secretion is at once broken down 



GYMNASIUM MANUAL 21 

by the acid, and the primary digestion of the starch is lost. Mas- 
ticate and swallow starchy foods. Sub-acid fruits are more 
wholesome than those containing severe acids. Severe acids 
frequently overpower the mild acids of the stomach and interfere 
with the digestion of albuminous foods, as milk, eggs, etc. In 
the presence of moisture, acids and alkalies tear each other 
apart, forming neutral salts ; the salts formed may not interfere 
with the action of the digestive ferments, but the process of 
their production taxes digestion. 

Do not use an excess of table salt on all foods. Most people 
think the more salt they use the better the digestion. This is a 
mistake. A large amount of salt is unnecessary, as meats and 
cereals contain nearly all the sodium necessary for their diges- 
tion. 

Vinegar and spices are preservatives. They prevent decay of 
materials outside of 'the stomach, and render foods doubly diffi- 
cult of digestion in the stomach. 

Several forms of nitrogenous foods at the same meal are 
injurious, because they overtax the stomach. What is true of 
several forms of nitrogenous food is true of several forms of 
starchy foods. For example, rice and potatoes should not be 
eaten at the same meal. Starch and sugar are required for heat 
and energy, but they should be taken in proper proportions and 
with suitable combinations. 

Water, one of the most healthful foods, is injurious when it 
is taken in large quantities ice cold. Avoid drinking water, cof- 
fee or tea while eating ; drink at the close of the meal. 

A zvell balanced meal, properly prepared, is satisfying. Meals 
composed of foods not well combined are not satisfying, in con- 
sequence of which the appetite requires at shorter intervals a 
larger quantity of food than is absolutely necessary for health 
and vigor. 



22 BATES COLLEGE 



Prescription 



Some difficulties are so common as to make desirable a brief 
statement of their general line of treatment. Exercise alone will 
not correct them, but exercise, diet, baths, change of occupa- 
tion, and rest, will meet the majority of them. 

I. Drink freely of cool water, or hot if 

To Increase troubled with indigestion. 

the Weight 2. Eat the most digestible and fattening 

foods such as milk, eggs, dates and figs. 
Take the eggs rare, or raw beaten with milk. Use Zwei- 
back to encourage good mastication. Use also plenty of moist 
foods well cooked, including the starchy foods, the breakfast 
grains, potatoes, green corn, etc. Use plenty of fruits and 
sugar. Avoid such foods as prove constipating. Avoid rich 
mixtures likely to induce indigestion. Avoid condiments, rel- 
ishes, stimulants and an excess of acid. Foods marked No. 1 in 
the diet table are preferable. 

3. Let baths be brief and not too frequent. Use a dry rub 
occasionally as a substitute. 

4. Take an occasional massage if practicable. If the skin 
has become too dry from excessive bathing or any other cause 
take a good oil rub with the massage. 

5. Relax. Give yourself some leisure for recreation. Don't 
worry. Be regular in your habits. 

6. Be scrupulous about the rest periods after each meal. 
Sleep from eight to ten hours. 

7. Take plenty of slow, regular, light exercise. Practice 
breathing exercises. Avoid the more exciting strenuous sports. 
Golf, cricket or light tennis are the type demanded. 

In extreme cases of mal-nutrition change to an out-door 
occupation may be necessary. 

1. Reduce the water supply to the mini- 
To Reduce mum. necessary for health. Reduce gradually. 
the Weight 2. Reduce the amount of food to the mini- 

mum. Avoid fattening foods, including the 
starches, sugars, and sweet fruits. Use acid fruits and keep the 
boii'els open. Avoid condiments, relishes, stimulants, and all 

♦Extract taken by permission from the Manual of William W. Hastings, M.D. 



GYMNASIUM MANUAL 23 

rich mixtures. Use dry foods and masticate well. In extreme 
cases the diet may need to be made up almost entirely of proteids. 
Consult the director or your physician. 

3. Bathe frequently. Take cold baths after exercise daily. 
Take a Turkish, electric light or Russian bath once a week, fol- 
lowed by a general massage. 

4. Become as active as possible in your general habits of 
life. Walk two miles or more a day if possible. 

5. Take the minimum of sleep which your age and indi- 
vidual needs require. Avoid sluggishness. 

6. Begin with light exercise and increase in amount and 
vigor day bv day. The type of exercise required is jog running, 
vigorous bag punching and abdominal work on the mats. 
Use heavy weights Dress warmly in woolen and get up a good 
sweat. Running, horseback riding, and tennis are good out-of- 
door exercises. 

Drink freely of water. Take a glass or 
Constipation more upon rising in the morning and upon 
retiring. Eat plenty of grains, juicy fruits, figs, 
prunes and other laxative foods. Use bulky foods and moist 
foods. Masticate thoroughly. Avoid fried foods, especially 
meat and eggs overdone. Avoid pastry and in general the use 
of much^sugar. Foods marked L in the diet table are laxative 

Have a regular hour of evacuation. 

An occasional massage of abdomen is valuable in extreme 
cases. As soon as possible discontinue massage. Do not 
become dependent upon it. 

Relax. Recreate. Do not worry. Take plenty of rest. 

Exercise regularly. Emphasize abdominal work outlined 
under "abdomen and lower back." In the mat work crowd the 
knees up into the abdomen. Emphasize breathing exercises, 
rapid walking, riding horseback, running. In extreme cases, it 
may become necessary to change from a sedentary to an out-of- 
door, active occupation. 



24 BATES COLLEGE 



Exercise* 



"The human body is what we make it. Muscle and nerve cells 
reflect the whole previous hygienic history of man. Nutrition, 
strength of tissue and organic function are the joint product of 
diet, exercise and other personal habits of life. Modern conditions 
of living and of labor are responsible for a deplorable lack of 
organic vigor, especially among the people of our cities. This 
tendency to physical degeneration is due principally to lack of 
muscular exercise involved in sedentary employments. The 
man who works at a bench or sits in an office must pay the 
price sooner or later, by the abridgment of his power 
day by day, by being cut off before his time, or in the degree of 
health and longevity of his children, unless some means is found 
to counteract the physical deterioration which logically results 
from his occupation. 

The commonest results of lack of muscular exercise are 
stooping posture, flat chest, protruding abdomen, ivcak, flabby 
muscles, "inefficient heart action indicated by shortness of 
breath and lack of endurance, perhaps indigestion and constipa- 
tion, headaches, lassitude and disinclination to exertion. — in 
short general lack of organic vigor. 

The best remedy for these conditions is to revert to man's 
normal mode of living out of doors. Since out-door occupa- 
tions are few and this manner of life is impracticable for most 
men. exercises in the gymnasium have been devised to meet as 
far as possible the need. Regular systematic physical training 
will do much to counteract the evils which spring from the 
intense mental application and close confinement involved in the 
civilization of to-day. 

Do not think the results of a half hour or an hour of physi- 
cal exercise are of indifferent value. It is not true. One- 
tenth of a day's work will keep one in good physical con- 
dition. Fifteen minutes daily of vigorous work will often suf- 
fice, if breathing exercises and running (a half-mile or a mile) 
are included. 

Do not think that after a hard day's mental work you are too 

♦Extract taken by permission from the Manual of William \V. Hastings, M.D. 



GYMNASIUM MANUAL 25 

tired to do physical work. Change of occupation is in itself a 
rest, but when the change is in the nature of a recreation you will 
find yourself surprisingly rested and reinvigorated through and 
through. Emphasize games and all out-of-door life. If neces- 
sary, be a crank about some game or games which are approved 
as good for you by the physical director. 

Exercise regularly, vigorously, with enthusi- 

How to asm. Have a definite time for it. Give it all 

Exercise your energy. Enjoy it to the full. 

Work out of doors as much as possible. Get 
a good healthy tan. Sunshine is a great tonic. It gives life to 
people as well as plants. 

The best time to exercise is from three to six in the after- 
noon. Ten to twelve in the morning, seven to nine in the even- 
ing are also good. It is better not to exercise too vigorously 
before breakfast nor within a half hour of bedtime. Sleep is 
better when the circulation is normal. 

The minimum of exercise per week which will keep an aver- 
age man in good health is three or four hours. Double 
the amount of time will secure better health and stronger devel- 
opment. It is better to divide the time among at least three 
days. 

Take all-round exercise. There is no one 
AlURound exercise which alone will insure health. Too 

Exercise much specialization upon one group of muscles 
often develops abnormality. It is rarely condu- 
cive to health. Variety adds to one's interest. Class work will 
provide this variety and all-round character. Do not practice 
exclusively one type of physical training, but use educational, 
corrective and recreative work in the proportions advised by the 
physical director. 

Exercise must be adapted to the individual. For those defi- 
cient in development or in incorrect posture, special corrective 
work, hygienic gymnastics and lighter games ; for the healthy 
and vigorous, the more vigorous gymnastics, games and ath- 
letics; for the average person, light exercise, corrective, hygienic 
and recreative. 

If it is found upon examination that you require any special 
prescription outside of regular class work, you will note it under 
"prescription." Few men require special work. If any is 
assigned, practice it carefully. 



26 BATES COLLEGE 

The character of the exercise selected 
Exercise depends upon your purpose. Exercise for 
health. Strength will follow and a measure of 
ease of movement. Use light weights and quick movements 
chiefly. They make active, elastic muscles. Heavy work gives 
strength, but slower co-ordination. Strength, endurance and 
skill are best attained by the mingling of a small amount of vig- 
orous effort with a large amount of light work, by preserving 
the right proportions between corrective, educational and recrea- 
tive forms of exercise. 

Avoid working for mere size of muscles. 

Size of You will be disappointed. There is often a 

Muscles rapid increase in size for a few weeks. Later 

development in size is slower, but the more 

important work of increase in muscular function, neural control 

and organic vigor is still going on. Measure your improvement 

by iL'Jiat you can do. not by size. 

Avoid making work out of your play. Don't 

Need of worry. Relax and have a good time. Avoid 

Exercise exhausting feats of strength. Take no vigorous 

exercise within two hours after a full meal. 

Never exercise until exhausted. As long as you are able 

to be about, you will profit by exercise. Adapt it to your 

need as you do food. 



Begin lightly, warm up to vigorous exercise and finish quietly. 
Practice corrective exercise first, before you are tired from 
other work. When practicing alone, spend the first part of your 
time in following out your special prescription of exercise. 

The following order of exercise is recommended by Dr. Mey- 
lan of Columbia University. 

i. A General Exercise — not too violent, to set the blood 
moving more rapidly, such as passing the medicine balls, a jog 
around the track, or a free-hand movement. 

2. Arm Movements — Either with or without apparatus or 
with quarter circle, or overhead pulleys, accompanied by slow, 
deep breathing. 

3. Hanging Exercises — Fixing the chest wall and raising the 
body. Examples : Horizontal ladders, high bars, horizontal 
bars, rings, climbing rope, climbing ladder and stall bars. 



GYMNASIUM MANUAL 27 

4. Balance Movements — Any exercise where the base is 
reduced. Examples : Standing on one foot, raising on the toes 
or heels, hopping with right or left leg. or walking on one bar 
of the low parallels. 

5. Shoulder-blade Work. Chest weights and Indian clubs; 
arm swings and thrusts, with or without bells. 

6. Abdominal Exercises — Lying on the back, raise one or 
both legs. Sitting on benches or floor with feet fixed, bend 
backward from hips, keeping back straight and head erect. 
Hanging position, raise legs, with knees bent or straight, alter- 
nately or together. The same when standing are also good, espe- 
cially when done in quick rhythm. 

7. Lateral Trunk — Any movements including sidebendings., 
side pulley-weight work, and straight leg vaulting to left or 
right. 

8. Slow Leg Exercises — High and low leg pulleys., head and 
shoulder lift, and knee bending with or without dumb-bells in 
the hands. 

9. Jumping, vaulting, tumbling, running, wrestling, boxing, 
racing, games, etc. 

10. A few slow, deep respirations. 

11. A bath — a dash of ivarm ivater followed by cold. 

12. Rub dozvn briskly and dress slowly. 

By following this order of exercise and working continu- 
ously and vigorously, you will get the best results for the time 
expended. 



Exercises for Developing the Various Parts of 

the Body 

The first requisite for good health is organic 
Organic Vigor vigor. The vital thing in securing organic 
vigor is nutrition. Poor heredity, occupation 
and disease may make the acquirement of organic vigor exceed- 
ingly difficult and slow. Employ the general directions under 
"How to increase weight.'"' But those who are nervous or have 
suffered from general debility should decrease the amount of 
exercise and increase the rest periods. Lay special stress upon 



BATES COLLEGE 

exercises i >r broadening and deepening the trunk, and improve 
the differentia] capacity. Develop the respiratory muscles and 
increase the organic capacity of the trunk. This may be accom- 
plished by muscular work and by breathing exercises. 

The heart, being a muscular organ, may be 

Heart and strengthened by certain exercises. If the heart 
Lungs is organically sound but weak in its action, or 

abnormally rapid, gymnastics tend to strengthen 
its action and reduce the rate to the normal. If the extremities 
are habitually cold, strengthen the action of the heart and increase 
the lung capacity. Exercises given for widening and deepening 
the chest are helpful in treating the heart. If the posture, occu- 
pation or dress cramps the chest, it will affect the action of the 
heart unfavorably. Before attempting to exercise the heart, 
remove any cause of interference with its working. Breathing 
exercises aid the heart's action, especially when air is taken in 
through the nose. If when playing games or taking exercise you 
become "out of breath" or get "winded" before the others taking 
the same kind of exercise, report to the Director. Do not put 
too much emphasis upon muscular size and symmetry, but on 
what you can do. 

The cuts on pages marked "Vital" and ''Special," show parts 
developed .by exercises as prescribed. 

. Cut "Vital," Page 30. No. 3. Trunk length is 

practically a fixed quantity except during the 

growth period. Under twenty years of age it 

may be modified considerably by the practice of 

suspended exercises, as climbing ropes, ladders, poles, etc., and 

by attention to posture. 

Length of chest cavity may be increased considerably by the 
use of abdominal breathing. 

Chest breadth. Cut "Vital," Page 30. Nos. 4. 5, 9 and 10. Arm 
raising sideward and upward, with dumb-bells or overhead pul- 
leys. Bend arms and then thrust them up. With back resting 
against the backboard at the chest weight and with the ropes 
through lower pulleys, raise arms sideways and upwards over- 
head. Hang and travel with hands wide apart, on rings and 
other overhead apparatus. 

Breathing exercises, distending the lower chest laterally by 
arm elevation sidezvays, inhaling as the arms are elevated, exhal- 



GYMNASIUM MANUAL 29 

ing as the arms are lowered to side. Travelling parallel bars. 
Swimming or swimming motions. 

Chest depth. Cut "Vital," Page 30. Nos. 7 and 8. To cor- 
rect flat chest. Arm elevation forward. Inhale when arms are 
raised. Exhale when they are lowered. Arm raising with 
dumb bells, clubs,, wands, or overhead pulleys forward. Volun- 
tary chest arching, chest weights. Quarter circle. Running and 
climbing. 

Waist breadth. Cut "Vital," Page 30. No. 6. Standing 
position, sideward bend and sideward twist. Flank vault. Chest 
weights, dumbbells. Hang and travel with hands wide apart on 
rings and other overhead apparatus. Leg elevation sideways. 

Abdomen. Cut "Vital," Page 30. No. 9. Standing position, 
trunk forward and backward bend. Knee elevation and stretch- 
ing forward. Lying on back, leg elevation upward, legs bent or 
straight. Lying on back, rise to sitting position with arms at 
sides, folded on chest or neck firm position. Abdominal table 
Running, hurdling or jumping. 

Back. Cut "Special," Page 31. No. 15. Trunk flexion for- 
ward and backward, with hands on hips, on neck, or with arms 
overhead. Pulley weights ; facing machine. Pull up to chin, 
hang with hands wide apart. Body horizontal on toes and hands, 
dip touching chest to floor. Prone lying position on bench, 
downward bend. Floor pulleys, forward bending and raising 
trunk. Rowing and bowling. 

Cut "Special," Page 31. No. 1. For lozv 
Shoulders shoulder. Shrug low shoulder with or without 
iron dumbbell in hand. Push up iron dumb- 
bell from low shoulder, body bent slightly forward from the hips. 
Any exercise carrying the arm from the body against resistance. 

Shoulder circling. Arm raising with dumbbells. Arm rais- 
ing with chest weights, sideways, upward, back and front. Back- 
ward swings with clubs. Dipping exercises. Travelling par- 
allels. Traveling rings. 

Cut ''Special," Page 31. No. 2. Any exer- 
Neck cise moving the head against resistance. Head 

flexion bending forward, backward, towards left 
and right shoulder alternately. Head torsion to left or right. 
Head circling. Bend head backward, forward and to each side, 
resisting with hands. Neck machine. Head springs, rolls and 
snaps. 




VITAL 



i Weight 



2 Height 



3 Trunk Length 



BREADTHS 



4 Chest Con 



5 Chest Ex 



6 Waist 



DEPTHS 



7 Chest Con 



8 Chest Ex 



9 Abdomen 



GIRTHS 



loChestohribCon 



ii Chest oh rib Ex 



STRENGTHS 



12 LungCapacity 



Forearm: R 



14 For cam : L 

15 Back 

16 Legs 

Shoulder 
x 7 Retractors 



30 — 




SPECIAL 



i Breadth 

Shoulders 



GIRTHS 



2 Neck 



3 Chest Con 

4 Chest Ex 

5 Waist 



6 R Forearm 



SRUpArmDown! 



qL Up A rmDcnw. 



io R Up Arm Up 



is L Up A 



12 Right Thigh 



13 Left Thigh 



14 Right Calf 



— 31 



32 BATES COLLEGE 

Cut "Special,'' Page 31. Nos. 6, 7. Cut 
Forearm and "Vital." 31. Nos. 13 and 14. Any exercise Hex- 
Wrist ing and extending fingers and wrists, or pro- 

nating or supinating the forearm against resist- 
ance.. Finger flexion and extension, wrist flexion and extension. 
Wrist twists with dumbbells, small circles with clubs. Rings, 
horizontal bar, ladders, suspended parallels or ladders. Wrist 
machine. Rope climbing. 

Cut "Special," Page 31. Nos. 8. 9. Any 
Back Upper exercise of the arm locking the elbow against 
Arm (Triceps), resistance. Extension of the arm with chest 
weights. With back to machine, extend the 
forearm, moving upper arm as little as possible. Downward 
thrusts with dumb-bells. Push up iron bells. Dips O'n floor or 
parallels. Inclined chest bars. Hand walking. 

Cut "Special," Page 31. Nos. 8, 10. Any 

Front Upper exercise flexing the forearm upon the arm. Arm 

Arm (Biceps), flexion and triceps resisting. Arm flexion with 

dumbbells. Chest weights. Face weights and 

flex the arms. "Chining" to a bar. Ladder and rope Climbing. 

Any movement where the straight arm is 

The Deltoid swung to the height of the shoulder. Swing 

the iron bells front and out. Chest weight. 

Stand with left side to the chest weight, right arm curved back 

of the body. Straighten arm, and swing shoulder high to the 

right. 

Cut "Special," Page 31. Nos. 12, 13. 
Thigh or Front of the thigh. Any exercise Hexing 

Upper Leg the thigh or bending the leg. Deep knee bend- 
ing with or without weights. Jumping, run 
ning. hurdling, hopping. Sliding seat on rowing machine. 

Back of Thigh. Any exercise extending the thigh or bending 
the knee. Thigh extension, knees straight and toes pointed. 
Running. Low forward trunk bending, touching floor with 
ringers, knees straight. 

Outside. Any exercise spreading the legs, on horse, parallels 
or in free calisthenic work. Abduct thigh in standing, sitting, 
hanging position or with leg machine. 

Inside. Abduct thigh. Same leg-spreading movements as 
for abduction, with emphas's of the exercise upon leg-closing 
instead of upon parting. Open and close feet. Running and hill 
climbing 



GYMNASIUM MANUAL 33 

Cut •'Special," Page 31. Xos. 14, 15. 
Lower Leg Front. Raise toes, keeping trunk and hips 

well forward, knees straight. 
Back calf muscles. Heel raising. Hopping. Jumping. 
Walking and running on toes. 

Kyphosis 

Cut "Special," Page 31. Shoulder retractors. Special exer- 
cises for round and stooping shoulders. 

1. Assume the best possible standing position, with head 
erect, chest arched, hips back. "When standing holding the neck 
against the back of the collar will tend to elevate the chest and 
correct position of the spine." 

2. Ann elevation forward. The fully extended arms are 
quickly raised forward and upward over the head. Then the 
arms are lowered slowly sideways. Keep the chest well forward, 
head and trunk still. Inhale as arms are raised; exhale when 
they are lowered. 

3. Arm elevation sideways. The stretched arms are moved 
slowly sideways and upward till they attain a vertical position 
above the head. Slowly lower arms to side. Inhale when arms 
are raised ; exhale when they are lowered. 

4. Arm rotation. Take position with arms bent at right 
angles., upper arms shoulder high. Rotate or twist both arms in 
the shoulder joints so as to bring the forearms hrizontally for- 
ward, parallel with the floor and with each other. Rotate to first 
position and repeat 6 to 12 times. 

5. Arm fling, sidezi'ays. Raise the upper arms horizontally 
sideways and keep well back, with the forearms sharply 
bent upon them in front. From this position the forearms are 
energetically thrust outward. Bend the forearms quickly for- 
ward and repeat. 

6. Bend the arms so as to bring the hands above the should- 
ers and close to the neck; keep the upper arms horizontal. Keep- 
ing arms at same angle, force them to the front, so the elbows 
will be on a line with the chin ; force the elbows to the rear as 
far as possible. 

7. Xeck work. Lie face downward, on the floor or mat, rest- 
ing forehead on the folded arms. Raise head as high as possi- 
ble. 



34 EATES COLLEGE 

8. Upper spine. With neck firm, position lying face down, 
feet fixed, raise the shoulders as high as possible. 

9. Swimming motion. 

10. Pull up to chin, hanging position, hands wide apart. 

ti. Prone position on bench, feet fixed, arm movements. 

12. Sleep without a pillow or at least a very flat one. 

13. Arm bending and arm parting at chest weights, facing 
zee i ghts. 



Medical Advice for Students 

For the benefit of the members of the College who are with- 
out a family physician in Lewiston or Auburn, the officers of the 
College have presented the list of consulting physicians, oculists 
and dentists printed in this Manual. A more complete list of 
reliable specialists in Medicine, Surgery and Dentistry is kept 
in the Director's office for the convenience of students. The 
remuneration for professional services must be arranged between 
the student and the physician consulted. 

The Director of Physical Training may be consulted on mat- 
ters of physical exercise and personal hygiene. 



Explanation of Anthropometric Table 

The table shows how you compare with about 5000 men. 

There are twenty-three columns, headed with bold figures 
indicating per cents. In each column such a percentage of the 
whole number of men had the development indicated or less. 

If you are of medium hrigJit and well developed in every 
particular, the line across the table, which joins the dot showing 
development of individual qualities, will follow closely the 
black figures of the 50 per cent, column. The better your 
measurements are, the more nearly straight will be this line 
which represents them. If you are tall or short, this table shows 
simply how you compare in each quality with a general average 
of all the different types. 









2 

'So 

U 

i 

u 





a 


a 


3 


3 


>S 




■a 


r—t 


3 


3 


>5" 


3 






t/i 


(0 


Oh 




U 



PQ 



>£ c>/5 

(J 
u 



a 





* ♦ 


* 


a 




• « 


• 


*H 






# 


< 








IH 






• 


W 




u 


a 


D 




t) 


Cj 






► * Vi 


1 


*d 




O 


u 
O 


a 




■4-1 


fe 


-*^ 


^ 


1 " ^ 


*j 


C/l 


<- 


' *> .8? 


ft) 


>s 


r 
PC 


5 -i rt 


-5 


U 



u 



^ £ 



~ (N 



CO 



LO 



\0 



CO 



2 H 

















AIS 


r THRO POM 


VITAL 

Per Cent. 


190.... 

Mo Da Hr 


1 


2 


5 


10 


15 


20 


25 


30 




\ 


Weight 




45 
0S9 


47 
1035 


502 
no 3 


530 
7/6 7 


55 
1 jo 9 


565 

72* 2 

1679" 

667 


57 8 
127 1 

168 6 

' 66* 


589 
729 6 
1694 

667 


600 
669 


Height 




1610 
6j* 


102 3 
63 


164 1 

6*6 


1G6 1 
bS4 


657 


Trunk Length 




61 
240 


62 
•44 


63 2 
2*9 

2-2 3 
90 


643 

253 

23 6 

93 


05 

2_$6 

24 1 

95 


655 
*5 5 
24 
97 
20 9 
10 b 


66 
260 
24 8 
98 
27 2 
707 


605 

2b 2 

~2oT 

99 


26* 


Bd. Chest Con. 




213 
84 


•21 B 

56 


too 


~: 


Bd. Chest Exp. 




23 4 

92 


24 1 
95 


24 8 
98 


10 1 


26 4 

70 4 


27 7 

709 

24 6 

97 




-. 


Bd. Waist 




216 


22 1 

87 


22 6 
59 


23 4 
92 


23 6 
93 


24 1 
9J 


214 

96 


98 




Dp. Chest Con. 




15 9 
6j 


16 1 
64 


16 5 
6j 


16 9 
67 


17 1 

65 


173 
65 


17 4 
69 


17 5 
69 


17 7 
70 


Dp. Chest Exp. 




16 4 
65 


16 8 

66 


17 5 
69 


18 1 
71 


18 5 
73 


18 9 
74 


19 2 
76 


19 4 
77 


19 7 
77 


Dp. Abdomen 




14 9 
59 


15 2 

60 


15 9 
6; 


1G4 
6* 


16 6 
66 


10 9 
67 


17 1 
65 


17 3 

65 


17 5 
69 


Girth Chest 9th R. Con. 




686 
271 


697 
275 
72 2 

284 


71 1 

28/ 

74 5 

29 3 


72 6 
2*6 
76 6 
302 


73 6 
2qo 


74 3 
293 


75 
295 


75 5 
297 
809 
3T8 


76 
29 9 




Girh Chest 9th R. Exp. 




70 7 
278 


78 
JO 7 


79 
3ii 


800 
31 5 


816 

J2/ 


i 

4 

1 
1 
3 
1 
J 


Strengths 




2 5 
/JJ/ 


2 7 
ib43 


30 

181 4 


3 2 

7966 


3 4 

20b 7 


3 5 
2/4 9 


3 6 
22/9 


3 7 

222 5 


38 

234 


Lung Capacity 




Forearm R. 


20 1 
57 5 
25 9 

560 


28 5 

b2 7 


32 2 

708 


35 4 

77 9 


37 6 
«*7 


39 3 

56 j 


40 8 

59 5 


42 1 

92 7 
412 
907 


454 

9 J 5 

42 2 
929 


Forearm L. 




281 
b/g 


316 

69 j 


346 

762 


36 7 
5o 7 
110 8 

2J7 


384 
844 


398 
875 


Back 




74 5 
164 
102 2 
2248 


834 
1835 


974 
2142 


108 9 
2J9J 


123 2 
27// 
157 9 
347 4 


128 8 
2833 


133 6 
2940 


138 3 
JO* 2 


Legs 


112 3 

^47 


127 7 
2S/0 

252 


1415 
J/7 2 


150 5 
JJ7 2 


104 2 
J6/J 


169 8*1 175 1 
J7J6|j5jj 


Shoulder Retractors 




19 5 
430 


218 
47 9 


282 
620 


302 
665 


318 
700 


332 
7J/ 


344 

75 5 


3 r >6 

75* 


SPECIAL 


Bd. Shoulders 




36 1 365 
14 ? 1 14 4 


37 6 

148 


382 


387 
15 3 


391 
rS4 


395 

15 5 


399 
15 7 


402 
/J 5 
34 5 
13 b 


1 
J 


Girth Neck 




31 
T2 2 
75 2 
2Q 6 


315 
J? 4 


322 
727 


330 
/JO 


332 
'3' 


337 
/J J 


340 
f3 4 


343 
/J 5 


Girth Chest Con. 




76 2 
300 


78 2 
jo 5 


798 
3T4 


809 
J/ 9 


818 
322 


826 

J2J 


832 
J*5 


838 

iJO 


Girih Chest Exp. 




8O0 
315 

62 8 
24 7 


816 

J2 7 


83 9 

JJO 


86 
JJ9 


87 4 
34 4 


885 
34 8 


894 
JJ2 


902 
355 


910 
J55 
721 
284 


Girth Waist 




641 

23 1 

9' 


65 3 
<?J7 


67 8 
267 


690 
^7/ 


699 

27 5 

25 1 

99 


70 7 

278 


714 

25 7 


Girth R. Forearm 




22 6 

89 


23 8 

94 


24 4 

96 


24 8 

97 


25 3 

IOO 


25 6 

/o 1 


25 8 

102 


Girih L. Forearm 




226 
89 


23 1 
0' 


23 8 
94 


24 4 
96 


24 8 
97 


25 1 
99 


253 

70 


25 6 
10 1 


"2-»8 
102 


Girth R Up Arm Down 




20 9 

82 


215 

85 


22 5 

59 


23 4 

92 


24 

94 


24 4 

9b 


24 8 

95 


25 2 

99 


25 4 

IOO 


Girth L Up Arm Down 




207 
81 


213 
5* 


2-2 3 
55 


23 2 
9/ 


23 8 
93 


24 2 
9J 


24 6 
97 


250 

95 


252 
99 


Girth R Up Arm Up 




24 5 

97 


25 2 

99 


26 2 

TO 3 


27 1 

70 7 


27 7 

709 


28 1 

11 1 


28 6 

//J 


28 9 

114 


29 3 

//J 


Girth L Up Arm Up 




24 3 
06 


250' 

95 


26 

10 2 


26 9 
rob 

47 1 

75 6 


27 5 
108 


27 9 

77 


284 
11 2 


28 7 
//J 


291 
//* 


Girth Right Thigh 




43 5 

n ' 


44 5 

/7J 


45 9 

75/ 


48 

18 q 


48 7 

IQ2 


49 2^ 

19 4 


49 8 

796 


50 3 

79 5 

501 
797 


Girth Left Thigh 




433 

no 


443 

17 4 


45 7 
180 


40 9 
As 


47 S 
75 5 


485 
797 


49 
193 


49 6 
/9J 


Girth Right Calf 




29 8 

in 


30 4 

72 


314 

72 J 


32 2 
«7 


32 7 

729 


33 1 

/J/ 


33 5 

/J 2 . 


33 9 

/J J 


34 2 

/Ji 


Girth Left Calf 




298 
117 


304 
120 


314 
/<?J 


32 2 
127 


327 
729 


331 
/J/ 


335 
/J 2 


33 9 
/J J 


342 
13 5 


Dip 













I 


2 


J 


J 


4 


5 


Pull Up 










7 


2 


J 


4 


4 


5 | 6 








COEFFICIENTS 










- 










R. H. C. 






.107 














O. S. H. C. 






174.61 






1 






v.c. 






13.64 






1 

! 






V. W. c 




•32-s 






Extract from Manual for Ph 

Measurements of 


sical Measure 


.merits. 


Hast 


ings 










T 


aker. 





RIC 


TABLE 























4 

2 




50 




55 


60 


65 


70 


75 


80 


85 


90 j 95 


98 


99 


+D* 


3 90..,. 
Mo Da Hr 


630 
138 b 
1717 

676 


Si D 

139 8 


650 
1430 


660 
1452 


67 1 
T47 


682 
/jo / 


695 
153 3 


710 

7j6j 


73 
/6oj 


75 8 
7667 


73 

T73 7 


810 
/75j 


//J 
1 22 




1 72 2 


172 8 
65 


1735 

65 3 


174 2 

656 
695 
27 4 


1748 

bS8 


175 5 

bgi 


176 3 

09 4 


177 3 

695 


179 3 

70 b 


1811 
7' J 


182 4 
7 /5 




5 

3 


680 

26 5 


68 5 

«?70 
26 4 
70 4 


688 
27/ 
26 6 
TO 5 


272 


70 

276 


70 6 
278 


711 

25 


719 

28 3 


72 9 
*5 7 


74 2 
2g2 


75 2 
296 


8 




9 

? 


26 1 
103 


26 9 
iob 


27 2 
707 


27 4 

TO 3 


27 7 
70 9 


28 2 
hi 


23 7 | 
//J 


294 
776 


30 4 

72 


310 
72 2 


55 




i 

2 


237 
it 3 

^25 4 

TOO 


289 
114 


292 
ti 3 


29 4 
776 


297 
117 


302 
11 q 


304 
120 


310 
122 


317 

T2 5 


32 5 

72 5 


332 
/J/ 


340 
/J* 


6 




25 5 
/o/ 


25 7 

TOT 


25 9 
102 


26 1 

TO 3 


26 4 
to 4 


26 G 

/oj 


26 9 
10 b 


27 4 

70 5 


27 9 

77 


28 7 
//J 


29 2 
//J 


4 




9 

3 


18 
7/ 


18 1 
72 


18 2 
72 


13 4 
7J 


18 5 
7J 


IS 6 
74 


18 r 

74 


18 9 
7J 


19 1 
70 


19 5 
77 


19 9 
79 


202 
5o 


25 




1 

V 


203 
So 


20 5 
5/ 


207 
82 


210 
5? 


212 
5* 


214 
5j 


21 7 

56 


22 

57 


32 § 

89 


231 
9/ 


238 

94 


24 2 
90 


45 




5 


18 
7 1 


18 2 
72 


18 4 
72 


18 5 
7J 
790 

3TI 


18 7 

74 

795 

J/ J 


18 9 
75 


19 1 
75 


19 4 
76 


19 7 
78 


202 
50 


207 

52 


21 1 
5j 


35 




J 
1 


77 5 
JO J 


78 
jo 7 
846 
JJJ 


78 5 
jo 5 


800 
3T5 


807 
J/ 5 


813 

J2 


82 3 
J24 


83 7 
32 g 


85 2 

JJ6 


86 2 
340 


TO 




i 
7 


838 
JJO 


853 
JJ6 


86 

JJ9 


86 8 
34 2 


87 6 
345 


856 
34 9 


89 7 
JJJ 


911 
JJ9 


93 2 

J67 


95 5 

J7 


96 9 

J52 


15 





T 

s 


4 1 

2J0 


4 2 

2JJJ 


4 3 

2606 


4 4 
2660 


45 
2779 
515 

/'J J 


.4 6 
2781 


47 

2Sj/ 


4 8 

29JJ 


50 

303 4 


52 

J/56 


5 5 
JJJ 7 


5 7 
34b 9 


28l 




46 8 

70J0 


47 9 49 1 

/ojj 1080 


50 2 

I TO 3 


52 8 

11b 2 


54 3 

//9J 
52 6 
113 b 


56 

72JJ 
543 
ng 3 


58 2 

725 7 


614 

T35 2 


651 

T43 3 


67 5 

/*Sj 


T33 




4 
6 


/ooo 


46 6 47 8 
/02 4 1 104 8 


4S8 

707 7 


49 8 
iog 8 


51 2 
112 3 


564 
72j5 


59 4 
/jo J 


62 

7j5/ 


651 


123 




7 
7 


150 9 

JJ2_0_ 
189 5 
417 


155 1 i 159 3 

j^-jIjjoj 

194 3 | 199 1 
427 b\438 2 


163 5 
JJ9<? 


168 2 
J7»0 


173 

j50 7 


178 6 
J929 


185 
4070 
228 S 

J02 5 


192 9 
424 5 


2044 
450 8 


21S 4 
4803 


227 3 
joo 


487 




7 
* 


203 9 
448 7 


209 2 
400 4 


2 14 8 
472 7 


2211 
48b 6 


237 5 251 3 | 266 7 
522 8 353 3S7 


276 8 
609 2 


55 7 




S 
■ / 


388 
854 


398 


409 

OO 7 


42 

02* 


43 2 
OJO 


444 


45 8 

too 8 


47 4 

1043 


49 4 

toS 8 


52 4 

7/J4 


558 

722 9 


581 

127 8 


„££, 










7 

a 


409 
ibi 


411 

7*2 


414 
/oj 
35 8 
/*/ 


417 
764 


42 
Tb3 


42 3 
167 


42 7 

76 5 


43 2 
770 


437 

772 


442 
T74 


45 2 
17 * 


46 2 

75 


55 





8 


35 3 
13 9 


355 
A* 


360 
142 


363 
A* J 


366 
144 


368 
/4J 


37 3 

T4 7 


37 8 
149 


383 

7J7 


390 
/J 4 


396 

7J6 


5 




1 


85 6 
33 7 
93 2 
30 7 


86 2 
JJ9 


86 8 
342 


87 3 
34 4 


880 
J*6 
96 2 
37 9 


886 
34 9 


89 4 
JJ2 


903 
J5 6 


914 
j6o 


9*0 

J6 6 


94 9 
374 


96 1 
J7 5 


12 




!5 


93 9 j 94 7 
37 . | J7J 


95 4 

J7 6 


97 

382 


93 3 
J<§7 


99 3 i 100 6 
39 r | J9 7 


102 5 
40 4 


104 8 
4T3 


106 4 
419 


15 




-3 


74 
20/ 


74 6 

29 3 


75 1 
29 b 


75 8 

20 5 


76 4 
jo/ 


77 2 
jo 4 


78 
jo 7 


73 9 j 80 
J// i J/ J 


1 82 6 

\325 


638 
33 


85 1 
JJJ 


127 




► 2 

'J 


26 4 

TO 4 


26 6 

70 J 


26 8 

706 


27 
to 7 


27 2 

70 7 


27 5 

to 3 


27 8 

10 g 


28 1 

11 1 


28 5 
II 2 

23 5 

77 2 


29 1 

//J 


29 7 30 2 

77 7 1 Tig 


43 




•2 


26 4 

TO 4 


26 6 
to 5 


26 8 
70 6 


27 

TO 7 


27 2 
/07 


27 5 
70 5 


27 8 

70 9 


281 
11 1 


291 
//J 


297 j 302 
7/7 I Tig 


43 




31 

-J 


26 4 

TO 4 


26 7 


•47 

TO 6 


27 4 87 7 

70 5 TOO 


28 

77 


28 4 

IT 2 


28 9 

IT 4 


29 5 
776 


30 3 

//9 


31 3 i 31 9 

12 3 ; 72 6 


03 




" 2 


26 2 
103 


26 5 26 8 

70* 1 TO 5 


27 2 1 27 5 

707 1 70 5 


27 8 

iog 


28 2 
777 


28 7 
//J 


293 
//J 


301 

7/5 


31 1 | 31 7 
72 2 j 72 J 


OJ 




'9 


30 2 

Iig 


30 5 30 9 

120 12 2 


31 2 31 5 

12 3 | 72 4 


318 

726 


32 3 

127 


32 7 

12 g 


33 4 

-'J/ 


34 2 
13 5 


35 I 35 9 

139 1 /*/ 


6j 




3 7 

r 7 


300 


30 3 ! 30.7 
11 g 12 1 


310 

72 2 


313 
123 


316 

T2 5 


32 1 | 32 5 

72 6 ! 72 5 


332 

7J0 


340 
/J 4 


348 357 
7j5 ! 14 


i>5 




1 1 

3 / 


51 5 

203 


52 

20 3 


52 5 
Z97 


52 9 | 53 4 

205 , 27 


53 8 

21 2 


54 5 55 2 j 55 9 

2/ J 27 7 [ 22 7 


57 3 
22 J 


53 7 

23 1 


59 6 

2JJ 


92 




. B 

: 


513 
202 


518 

20^ 


52 3 

20 b 


52 7 J 53 2 
207 \ 20Q 


536 
21 1 


543 
21 4 


55 
276 


55 7 57 1 
220 224 


585 

I ^JO 


694 
23 4 


92 




.7 

•7 


35 

T 3 8 


35 3 35 6 35 9 ! 36 2 

T3Q | AjTO | 74/ 1 /*J 


36 5 

14 4 


36 9 | 37 4 ; 37 9 ■ 38 7 j 39 7 

746 1 147 \ T49 ' T53 1 /JO 


40 3 

/J 9 


6 




1 7 

■7 


35 
/J 5 


353 
«9 


356 
14 


359 
141 


36 2 
/<*J 


365 
14 4 


369 
746 


37 4 j 37 9 i 38 7 
7^7 i 14 9 | /J J 


397 
/J 6 


403 

T3 9 


6 




7 


5 


9 


10 


11 


72 


T3 


/<* 


/J 


lb i 17 


/9 


20 


J 




8 


9 


70 


II 


12 


/J 


T4 


/J 


76 


i 7 | 75 


20 


21 


4 


































.150 




1 




.200 




















194.21 




i 




214.97 




















29.22 






43.00 




















.464 


; 


.6.30 

















Icukte coefficients by the use of logarithmic tables. The ordinary long method is expensive 
the column headed -$" •£> are indicated the probable delations for each measurement. 



Physical Director. 



GYMNASIUM MANUAL 35 

The 25 per cent, and 75 per cent, columns, as well as the 50 
per cent, column, are set off by bold lines to mark the limits of 
normal deviation from the 50 per cent, line or type. When 
your development in some particulars is below the 25 per cent, 
line, it may be necessary for you to take special corrective exer- 
cises. 

If your vitality co-efficient (V. C.) is very low, you require 
plenty of out-of-door exercise. Take only such corrective gym- 
nastics and games as the physical director or your family physi- 
cian may encourage. For men whose height is between the 25 
per cent, and 75 per cent, lines, the use of co-effiicents may 
prove valuable. 

Co=Efficients 

You will note at bottom of Anthropometric Table on next 
page the term co-efficients. 

The formula for Respiratory-Height Co-efficient is : 

Chest Expansion X Lung Capacity 
Height. 

Chest expansion and height are in centimeters ; lung capacity 
is in litres. This product of Chest Expansion and Lung 
Capacity divided by Height shows the amount of respiratory 
strength and function for each centimeter of height. 

Breadth of Chest is equivalent to the half sum of Breadth of 
Chest Contracted and Expanded. Depth of Chest (trunk) is 
obtained as follows : Take the half sum of Depth of Chest Con- 
tracted and Expanded, add the result to Depth of Abdomen, and 
take the half sums. 

The formula for the Organic Strength-Height co-efficient is : 

Height sitting X y 2 (Breadth of Chest plus Breadth of Waist) 
X Depth of Trunk 

Height. 

This co-efficient is found by taking the product of the Height 
Sitting (length) by the half sum of Breadth of Chest plus 
Breadth of Waist (Breadth) by the Depth of Chest (depth) and 
dividing this product by the Height. This co-efficient repre- 
sents the relative size and power of the vital organs of the trunk 
for each centimeter of height. It is approximately the ratio of 
the solid contents of the trunk to the height. 



30 BATES COLLEGE 

The Vitality Coefficient (V. C.) is the product of the 
Respiratory-Height Co-efficient X Organic Strength-Height 
Co-efficient. 

This co-efficient is obtained by taking the product of the 
Respiratory-Height Co-efficient by Organic Strength-Height 
Co-efficient. It is the product of the total exhibition of respira- 
tory strength by the total strength of the vital organs as indi- 
cated by their bulk. It is a merging of all the capacity for 
endurance into one. It is generally conceded that vitality varies 
in a direct ratio with each one of the physical qualities used in 
the calculation of these co-efficients, with lung capacity, chest 
expansion, height sitting, breadth of chest, breadth of waist and 
depth of chest ; then the combination of all these qualities should 
produce a most satisfactory general index of vital strength and 
function. 

The Vitality Co-efficient calls attention to the fact that vital- 
ity is high, medium, or low ; the Respiratory-Height Co-efficient 
indicates whether respiratory function is responsible for the con- 
dition : Organic Strength-Height Co-efficient whether trunk 
capacity is responsible; the graphical representation of develop- 
ment upon the table indicates the particular measurement, or 
measurements, which are responsible for the character of the 
co-efficients, and shows where development is needed. 

The formula for Vital-Weight Co-efficient is : 

r. c. 

Weight. 

The Vital-Weight Co-efficient is obtained by dividing the 
Vitality Co-efficient by the Weight. 

It shows the ratio of vital function to body bulk to be sus- 
tained : that is, the relation of the purveying organs to the 
organism. Of two men of the same weight, the man with 
large trunk and good respiratory power should have the greater 
vitality. 

Co-efficients based on a per centile table for all ages and 
heights have little value for men of extreme heights. Only 
height tables for each age can provide co-efficients of value to 
all types of individuals. 

The following quotation is taken from Sargent's "Health, 
Strength and Power." 

"The best type of man for all-round service is one who 
weighs from 2 to 2.5 pounds to every inch in height, and the 



GYMNASIUM MANUAL 37 

most capable women are those who range in weight from 1.8 to 
2.3 pounds to each inch in height. In order to determine your 
own factor in this particular, divide your weight in pounds by 
your height in inches." 

"The insurance companies allow a variation of twenty per 
cent, from the normal weight." 

"This variation would allow a person whose normal weight 
was 150 pounds to drop to 120 pounds or raise his weight to 180 
pounds, before passing the physiological limit." 



Chest Weights 

Exercise Xo. 1. Position : Face weights, arms extended to 
front horizontal, palms down, body rigid, heels together, 
head erect. Movement: Holding arms and body rigid, bring 
handles down to thighs. Alternate. Times . 

Exercise Xo. 2. Position : As in Exercise 1, palms toward 
each other. Movement: Pull the arms straight back, bend- 
ing elbows (at sides) till handle nearly touches shoulder. 
Alternate. Times u 

Exercise Xo. 3. Position: As in Exercise 1. Alternate Exer- 
cises 1 and 2. Times . 

Exercise Xo. 4. Position : Same as in Exercise 1, palms up. 
Movement: Bend arms at elbows (sides), carrying hand over 
shoulder. Alternate. Times . 

Exercise Xo. 5. Position: As in Exercise 1. Movement: Bring 
both hands back to shoulders, bending elbows outward, keep- 
ing upper arms parallel to floor. Alternate. Times , 

Exercise Xo. 6. Alternate as in Exercises 4 and 5. 

Times 

Exercise Xo. 7. Position: As in Exercises 1. Movement: 
Raise arms to vertical position over head, palms toward 
weights. Alternate. Times 

Exercise Xo. 8. Position : As in Exercise 1, palms towards 
each other, carry arms out to side horizontal position. 
Times 



3$ BATES COLLEGE 

Exercise No. o. Alternate Exercises 7 and 8. Times 

Exercise No. 10. Position: As in Exercise 1. Movement: 
Raise right arm vertically over head, as in Exercise 7; lower 

left arm to thigh, as in Exercise 1. Times 

Exercise Xo. II. Same as in Exercise 10. Right arm over head, 

vertical position : left lowered to thigh. Times 

Exercise Xo. 12. Alternate Exercises 10 and II. Times t 

Exercise No. 13. Position: As in Exercise 1. Carry right arm 
over head vertical position, left arm out to side horizontal 

position. Times 

Exercise No. 14. Same as Exercise 13. Left arm overhead, 
vertical position, right out to side horizontal position. 

Times 

Exercise No. ij. Alternate Exercises 13 and 14. Time 

Exercise Xo. 16. Position: As in Exercise I, Feet apart. 
Movement: Bend body forward, arms straight, carry hands 
down, nearly touching floor. Return to original position 

and raise arms to vertical position over head. Times 

Exercise Xo. 17. Position: As in Exercise 1. Movement: 
Hands together, rotate at hips, carrying both arms to hori- 
zontal position right side Times 

Exercise Xo 18. Same as Exercise 14, to left. Times t 

Exercise Xo. 19. Alternate Exercises 14 and 15. Times , 

Exercise Xo. 20. Position: As in Exercise 1. Movement: 
Keeping arms and legs stiff and straight, bend body to the 
right and downward, until the hands nearly touch the floor. 

Times 

Exercise Xo. 21. Same as Exercise 17, bend to the left. 

Times 

Exercise Xo. 22. Position As in Exercise 1. Movement: Bring 
arms down to sides, as in first movement, at the same time 
bending knees as much as possible. Keep the body erect. 

Times 

Exercise Xo. 23. Position: With back to weights. Change: 
Step about twelve inches nearer weights with left foot : at 
same time place right handle underneath left handle, into 
fingers of left hand : grasp left handle with right hand ; turn 
to right, bringing feet together: palms in, handles perpendic- 
lar. top of handle level with top of shoulder. Movement: 
Extend arms straight forward, shoulder high, chest well to 
the front. Times 



GYMNASIUM MANUAL 39 

Exercise No. 24. Position : Back to weights, arms straight 
back, palms down, move hands forward till handles pass 
thighs, keeping arms straight. Times 

Exercise Xo. 25. Position : Back to weights., hands over should- 
ers, elbows bent, palms to front. Movement: Straighten 
arms to front horizontal position. Times # 

Exercise Xo 26. Position : Back to weights, bend elbows, 
upper arm parallel to floor, hands under arm-pits, palms up. 
Movement: Straighten arms to front horizontal position. 
Times 

Exercise Xo. 27. Position : Back to weights, palms to front, 
right arm vertical position over the head, left arm at thigh. 
Movement : Lower right arm and raise left arm to front 
horizontal position. Change position of hands and repeat. 
Times 

Exercise Xo. 28. Position : Back to weight, arms bent, elbows 
at sides, palms to rear, hands height of shoulders, in front 
of shoulders. Movement: Straighten arms to front hori- 
zontal position. Times 

Exercise Xo. 2g. Position : Back to weights, arms extended to 
side horizontal position, palms to front. Movement: Bring 
arms forward to front horizontal position. Times t 

Exercise Xo. 30. Position : Right side towards weight, right 
arm side horizontal position. Movement: (a) Bring arm 
down to side, (b) Raise arm to vertical overhead position, 
(c) Bring arm forward to front horizontal position. 
Change handle of chest weight to left hand, arm behind 
body in small of back. Movement (E.) Raise left hand to 
side horizontal position. Change handle to position over 
shoulder, elbow bent, upper arm parallel to floor. Move- 
ment (F.) Straighten arm to side horizontal position. 
Reverse position, left side to weights and execute move- 
ments. Times # 

Exercise Xo. 31. Position : Right side toward weight, feet 
apart twelve inches, left hand behind head, elbow bent, hand 
over shoulder, right hand in front of body, elbow bent. 
Movement: Extend both arms to left horizontal position. 
Reverse. Times 



40 



BATES COLLEGE 



High Pulleys 

(i) Position: Face the weights, heels together, arms extended, 
grasp the handles. Movement: (a) Pull down alter- 
nately with right and left hands, bending the knees with 
each down movement, and turning the body slightly to 

right or left. Times 

(b) Swing both arms obliquely down to the right (left), 
bending the body, knees rigid, hands as close to floor as 
possible. Times 

(2) Position: Back to weights, heels together, grasp handles 
overhead. Movement: Swing arms, holding elbows 
rigid, forward and downward, bending body forward. 
Times . 

Low Pulleys 

(1) Position: Face the weights, heels together, bend forward, 

bend knees ; grasp handles, turn the hands palms upward. 
Movement: Straighten legs and back; bring the 
handles with bent arms to a position over the shoulders. 

Times 

(b) Bend forward, with legs straight, straighten back 
and elevate arm to vertical position over head, chest and 
abdomen well forward. Times . 

(2) Position: Stand with back to weights. Movement: 

Elevate handles to vertical position above head. 
Times 

(3) Position: Lie on the floor on the back, feet towards the 

weights ; grasp handles and hold the hands close to sides. 
Movement: Swing the hands out to the sides slowly, 
keeping the elbows stiff; swing the arms over the head, 
hands close to floor, till back of hands touch; take a 
long, deep breath as the hands go up; exhale as the arms 
return to original position. Times § 

(4) Position: As in Exercise 3. Movement: Keeping elbows 

stiff, elevate arms from the floor to position over the 
head till back of hands touch the floor, taking a deep 
breath as arms are elevated. Exhale as arms return to 
original position. Times # 



GYMNASIUM MANUAL 41 

Head Gear Attachment, Chest Weights 

(i) Position: Face weights, hands on hips, Head gear 
attached to weights and head. Movement: Allow the 
head to drop forward, extending chin well forward; 
bring the head back to position, straightening neck. 
Times 

(2) Position: Stand with right (or left) side to the weights, 
hands on hips, head gear attached to weights and head. 
Movement: Move the body gently to the left, without 
bending neck, return to position. Times 



Special Apparatus 



Traveling Parallels 

Position : Place yourself between the bars, back to wall, 
grasp handles firmly, elbows pointed obliquely backward, head 
erect, shoulders back, chin drawn in. Movement: (a) Push the 
bars downward until the arms are extended, (b) Allow the 
bars to slowly rise, taking in a deep breath at the same time. 
(c) Push the bars down slowly, at the same time exhaling. 
Times 

Chest Expander 

Position : Face the weights, standing under short bar. grasp 
the handles firmly. Movement: (a) Keeping the elbows stiff, 
bring the arms down slowly sideways until the hands touch the 
legs, exhaling, (b) Raise the arms slowly, inhaling, 
(c) Bring the arms down slowly in front of body, 
keeping elbows stiff, exhaling, (d) Raise arms slowly in 
the same direction, inhaling, (e) Bend body backward from 
knees ; keeping the. arms straight, extend them sideways to side 
horizontal position. Times 

Chest Developer 

Position : Face the weights and grasp the ends of the bar 
firmly. Movements: (a) Bring the bar down (slowly exhaling) 



42 BATES COLLEGE 

with both hands until bar rests on front of legs, (b) Raise 
bar to original position, slowly inhaling, (d) bring the bar 
down (slowly exhaling) in line with the body, bending the arms, 
push down until the arms are straight, the bar being opposite 
and close to the legs, (c) Raise the bar to the original position, 
inhaling. Times 

Quarter Circle 

Position : Lie with the back on the apparatus ; take a full 
breath and grasp bar firmly, hands the width of shoulders apart, 
bar across thighs. Movements: (a) Elbows stiff, raise arms 
over head and lower down to sides, holding the breath; exhale 
after arms are at the sides, (b) Raise the arms slowly to 
original position, taking a deep breath ; hold breath and bring 

bar down. Times § (c) Bring the bar down to back of 

neck; come forward to sitting position, head erect, (d) Return 
to position. Times > 

Wrist Machine 

Position : Face apparatus, grasp the roller with both hands, 
fingers over and thumbs under. Movements : (a) Turn the 
roller towards you. (b) Same, with left hand over and thumb 
under, right hand under and thumb over, (c) Right hand over 
and thumb under; left hand under, with thumb over, (d) Both 
hands under, and thumbs over. Repeat above positions of the 
hands, turning from you. Times 

Inclined Parallels 

Position : Stand on the foot-piece, facing apparatus, hold the 
body rigidly straight. I Movement: (a) Lunge forward, grasp- 
ing the bars shoulder high, extending elbows at the sides, (b) 
Push to an upright position, releasing the grasp of the hands, 
lower them to sides. Times 

2 Movement: (a) Stand back to apparatus, two feet from foot- 
rest, with body held erect ; fall back between the bars ; grasping 
them just after the shoulders have passed through, (b) Pull 
the body back again vigorously, releasing the hands ; grasp the 
bars on the other side as the body passes through. Times t 

3 Movement: Stand facing the apparatus, with toes six inches 



GYMNASIUM MANUAL 43 

from the foot rest, lunge forward and grasp the bars about 
shoulder high ; extend arms forcibly, so as to bring the body to 
an erect position. 

Abdominal Table 

(i) Position: Lie on table, place feet under the rest. Move- 
ments: (a) Raise body to sitting position, arms at sides. 

(b) Raise body to sitting position, hands behind neck. 

(c) Raise body to sitting position, arms extended in 
vertical position above head, (d) Release feet and raise 
legs to vertical position. Times 

(2) Position : Lying face down, with forearms on the table 
under chin. Movement: (a) Raise head as high as 
possible, (b) With hands on hips, heels under rest, 

curve the back as much as possible. Times . 

Same exercise, with hands behind neck, arms extended 
above head. 

Rowing Machine 

Position : Sit on sliding seat, place feet in the straps, grasp 
the oars with the hands, bend the knees, keeping them close 
together : lean forward as far as possible, with the arms straight 

Movement: Throw the head and shoulders back, straighten 
legs ; bend the arms, pulling the oar back close to the abdomen ; 
the body should go a little beyond the vertical position. 

Times . 

Traveling Rings 

Position : Grasp the rings firmly and hang at arms-length. 
legs straight, heels together, toes pointed toward the floor. 
Movement : Begin to swing by pulling alternately on each arm; 
swing from one ring to another, keeping the body in the same 
position. Times 



44 



BATES COLLEGE 



Drills 

The class drills follow marching and running. Classes take 
free-hand or setting-up exercises each period of prescribed 
work. The aim in these drills is to improve the health and body 
education or control of the student. They will increase the 
strength, grace, skill, endurance, ' and organic power. The 
respiration should be deep and full during all class drills. 

Free movements with hand apparatus as follows : Freshmen, 
Indian clubs : Sophomores. Dumb-bells and boxing : Juniors, 
single sticks and broadswords. Apparatus, mat work, games, 
and indoor track in graded squads under student leaders. 




Fig. i. 



Free=Hand or Setting=Up Exercises 

To secure the best results, it is essential that the student per- 
form exercises correctly. 

Correct position of the body: The heels together, 
with toes turned out angle 6o c ; knees straight ; hips 
even, in the same plane, and drawn well back, so as 
to keep abdomen in ; Chest raised, well forward and 
expanded; shoulders even, in the same plane, drawn 
back, without being pushed up and without stiffness ; 
arms hanging down to the sides in straight line 
from shoulders, palms in toward the thigh ; head 
raised even on the shoulders, and chin drawn well in ; 
eyes looking forward ; weight of body inclined a little 
forward, so as to rest on balls of thefeet. and not on the heels. 
A line from the crown of the head should fall just in front of the 
ear. armpit, hip, and knee-cap. to the instep of the foot. (Fig. i) 

Arm Exercises 

i. Breathing exercise: Slowly elevate the stretched 
arms sideways and upward till they reach a verti- 
cal position above head. Inhale as arms are 
raised, exhale as they are lowered. Times 
. (Fig. 2) 

2. Finger flexion and extension: Open and close 
hand with force, at side of thighs ; at side, arms 
horizontal ; in front, arms horizontal ; overhead. 
Times 

3. Shoulder circling: The shoulders are slowly moved 
upward, backward., downward, and forward, sc 



GYMNASIUM MANUAL 



45 



as to describe a small circle : arms hanging down. Inhale 
as shoulders go upward and backward; exhale as they go 
downward and forward. Times 



4. Arm circling: Raise arms laterally to 
horizontal position, palms upward, 
thumb to rear. Slowly describe a 
small circle with each arm, upward and 
backward, from front to rear, the arms 
not passing in front of the line of the 
chest. Times # (Fig. 3.) 




Fig. 3 




Arm exercise front to rear: Raise 
arms fully extended to front, horizon- 
tal position, palms touching, heels on 
ground. (Fig. 4.) Swing the arms 
extended to the rear, inclining them 
slightly downward, raising body on 
toes. (Fig. 5.) Times 



Fig. 4 



Fig. 




Ann rotation: Take position with elbows 
bent at right angles, upper arms parallel 
with floor; (Fig. 6) rotate both arms in the 
shoulder joints, so as to bring forearms 
horizontally forward parallel with floor and 
each other, then carry them back to first 
position. Times 



Fig. 6 



Arm exercise shoulder front, rear: Raise arms 
laterally. Bend the arm so as to bring the hands 
above the shoulders and close to neck; keep the 
upper arm horizontal (Fig. 7) ; keeping the arms 
at same angle ; force the elbows to rear as far as 
possible. Times 



Fig. 7 



46 



BATES COLLEGE 




8. Ann flexions and extensions: Bend arms so fingers 
can be placed on shoulders, elbows at sides. (Fig. 
8.) Extend upward, forward, sideways, downward. 
(Figs. 5. 4, 2 and i.) Times 



Fig. s 



g. Straight ami circle: Raise the arms shoulder 
high (Fig. 3), fingers extended. Swing arms 
downward and cross them in front of body to 
position in (Fig. 9), making two circles. Times 



Fig. 




Fig. 10 



Trunk Exercises 

10. Trunk -flexion, forward and back- 
ward. Place the hands on the 
hips ; bend the trunk slozi'ly for- 
zcard from hips, as far as possible, 
shoulders and head kept well back 
and the chin in ; chest well for- 
ward, knees straight. Raise and 
bend the trunk slowly backzi'ard 
as far as possible. (Figs. 10 and 
11.) Times 



Fig. 11 




11. Trunk flexion sideways, right and left. Hands 
on hips. Bend trunk slowly to right, without 
twisting or raising either heel. (Fig. 12.) 
Bend trunk similarly to the left. Times 



Fig. i2 



GYMNASIUM MANUAL 



47 



12. Trunk circling: Bend trunk to right as in nth exercise 
(Fig. 12) ; circle towards rear, and bend to rear as in tenth 
exercise (Fig. n) ; continue to bend Ito left as in nth exer- 
cise ; continue to front and bend forward as in 10th exer- 
cise. (Fig. 10.) Times 

13. Trunk forward bend, arms over head: Raise 
arms from sides extended to their full length, 
till hands meet above head, palms front, fingers 
pointed upwards, thumbs locked, shoulders 
pressed back. (Fig. 2.) Bend forward till 
hands touch floor, if possible, keeping arms and 
knees straight. (Fig. 13). Raise body to ver- 
Fig. 13 tical position. Times # 




14. Trunk torsion or twist: Hands on hips. Turn or 
rotate trunk on hips, as in Fig. 14. Times n 




Fig. 14 

15. Side bend: Bend body to the side and touch 
knee, at the same time bringing other hand into 
opposite armpit. (Fig. 15.) Reverse and repeat. 
Times 



Fig. 15 

16. Wind-mill movement: Bend the body forward 
at right angles with the legs ; hold position 
throughout the exercise. Bend right knee and 
touch floor with right hand, at same time carry- 
ing the left arm upward and forward above the 
head. (Fig. 16.) Then straighten knee, and 
carry right hand over head; bend left knee, and 
touch floor with left hand. Times 




Fig. 16 



4S 



BATES COLLEGE 




Z1-* 



Fig. 18 




18. 



17. Leg elevation, upward: Lying 
on the back on the floor or 
abdominal table, raise the legs as 
far up as possible, with knees 
straight ; let them slowly down. 
(Fig. 1 8.) Note: Beginners 
should use only one leg at a 
time, or both with knees bent. 

Times 

Back curving: Lying face down on 
the floor or abdominal table, with 
hands on hips or neck, bend trunk as 
far backward as possible. Repeat. 
(Fig. 19.) Times 



Fig. 19 

19. Trunk elevation: Lying on the floor or abdominal 
raise body to a sitting position and repeat. Times _ 



table. 



Leg Exercises 

20. Leg elevation sideways, right and left: Hands on hips; 
raise legs slowly sideways, knees straight. Times 




21. Leg elevation forward, right and left: 
Hands on hips ; raise legs slowly forward 
as high as possible, knees straight. (Fig. 
20.) Times 



Fig. 20 

22. Knees deep bend: Hands on hips; separate 
knees and bend them as much as possible, 
head and trunk erect, heels raised, weight of 
body on balls of feet. (Fig. 21.) Raise the 
body, straightening and closing the knees and 
lower the heels to the floor. Times , 






Fig. 21 



GYMNASIUM MANUAL 



49 




23. Leg elevation backward: Hands behind 
head, raise leg as far as possible back- 
ward without bending (Fig. 22) trunk or 
knees ; point toes well back and down ; 
keep chest well forward. Times . 



Fig. 22 

24. Heel elevation: Hands on hips: raise on toes as high as pos- 
sible ; knees straight, heels together. Lower the body 
slozvly to the floor. Times 



25. Knee elevation forward: Hands on hips; 
raise the left leg to the front, bending and ele- 
vating the knee as much as possible ; leg from 
knee to instep vertical, toe depressed. (Fig. 23.) 
Replace the left foot, and raise the right leg as 
prescribed for the left. Times 




26. Stationary run. 

27. Breathing exercise: Same as first exercise. Times 



Fig. 23 



Indian Club Drill 

Execute each exercise 8 counts ; changes all come on count 8. 
Introductory Movements. 

1. March to position with clubs suspended at the sides. 

2. Raise large ends of clubs against forearms. 

3. Raise and cross the forearms in front of chest; upper arms 

horizontal ; clubs resting on the forearms. 

4. Extend the arms sideways, clubs still resting on forearms. 

5. Extend the clubs. 

Drill 

1. Straight arm circle. 

2. Straight arm circle; small circle above head. 



50 BATES COLLEGE 

3. Double outside; small circles behind shoulders. Change, — 

Carry left hand over the head after (dip) small circle. 

4. Doubles to right side; small circle behind shoulders. 

Change, — Carry right hand over the head after (dip) 
small circle. 

5. Doubles inside: small circles behind shoulders. Change, — 

After small circle, on count 8, carry left hand outside. 

6. Doubles to left side ; small circles behind shoulders. Change 

after (dips) small circles, continue left hand (dip) small 
circle outside with right. 

7. Alternates outside: Change, — Carry left hand over head 

(dip) small circle with right. 

8. Alternates to the right side; change: On count 8 carry right 

shoulder high stops, left hand executes outside (dip) 
small circle. 

9. Alternates inside; change ; on count 8 left arm when 

shoulder high stops, left hand executes outside (dip) 
small circle. 

10. Alternates to left side; change; left hand omits (dip) or 

circle behind shoulder and continues outside swing. 

11. Doubles outside: one small circle in front of hips. When 

making small circles in front of hips, keep arms against 
sides, elbows straight. Double (dip) small circle 
behind shoulders. Change; after (dip) small circle 
carry both arms to right. 

12. Doubles to right side; one circle in front of hips; two 

(dips) small circles behind shoulders. Change; 
after (dip) small circle both hands to inside. 

13. Doubles inside; one circle in front of hips; double (dips) 

small circles behind shoulders. Change. — after (dips) 
small circles, both hands to left side. 

14. Doubles to left side; one circle in front of hips, double 

(dips) small circles behind shoulders. Change; After 
(dips) small circles doubles outside. 

15. Circle clubs parallel to Hoor; after lowering arms to sides 

bend elbows, so clubs will rest outside of forearms; then 
straighten arms out to sides shoulder high, and extend- 
ing clubs lower arms to sides, etc. Change : On count 8 
clubs will be straight out to sides shoulder high, parallel 
with floor. Dip with right, swing with left. 



GYMNASIUM MANUAL * 51 

16. Pendulum right; club (dipping) small circles behind 

shoulder. Left club straight arm swing in front of 
body. Change : Dip with left, drop right arm. 

17. Pendulum left : club (dipping) small circles behind shoulder. 

Right club straight arm swing in front of body. Change : 
Drop left hand to position for circle in front of body. 
Right hand over shoulder. 

18. Shoulder (dip) small circle. Right hand dips behind 

shoulder four counts, left circles in front of hip four 
counts. Then change left to (dips; small circles behind 
shoulder and right circles in front of hip. Change: 
Right hand goes up in front of body without (dip) small 
circle behind shoulder to circle behind hip. 

19. Doubles outside: Small circles behind hips: two (dips) 

small circles behind head. Change : Left arm over head 
and swing both arms to right side. 

20. Doubles to right side: Circles behind hips. etc.. as in 19. 

Change: Carry right arm over head after (dip) small 
circle. 

21. Doubles inside: Circles behind hips. etc.. as in 19. Change: 

Both arms go to left. 

22. Doubles to left side: Small circles behind hips. etc. Change: 

After (dip) small circles behind shoulders, repeat (dip) 
small circles doubles outside. 

23. Grapevine swing, with circles behind shoulders outside 16 

counts. 

24. Circle behind hip and circle in front of body with one dip 

behind shoulders. 

25. Same as 24. Doubles to right side. 

26. Same as 24. Doubles inside. 
2j. Same as 24. Doubles left side. 

28. Doubles outside (dip) small circle behind shoulders; double 

circle with arms straight : circle in front of body ; dips 
I small circles ) behind -houlders. 

29. Straight arm circle. 8 counts : on count eight drop clubs to 

arms across front of body, clubs resting on arms. 

Music. — Xewtowne Club March. Theseus Club March. Acad- 
emia Waltzes bv Strauss. 



52 BATES COLLEGE 



Dumb-Bell Drill 

Execute each exercise 8 counts, and the alternates 16 counts. 
Group I. (a) Bells at sides of thighs, palms front; twist fore- 
arms so that palms face rear; twist back to position; 8 
counts. 

(b) i. Bend arms until forearms are front horizontal, 
palms towards each other. 2, 3, 4, 5, 6, 7 "Rataplan" twist 
forearms to left, the thumb end of the right bell striking 
little finger end of left bell. 

8. Drop arms to sides. 

(c) 1. Raise bells to chest. 2. Push bells to front hori- 
zontal position. 3, 4, 5, 6. Twist bells. 7. Bring bells 
back to chest. 8. Lower bells to sides. 

(d) 1. Raise bells up to chest. 2. Push bells to side hori- 
zontal position. 3, 4, 5, 6. Twist bells. 7. Bring bells back 
to chest. 8. Lower bells to sides. 

Group 2. (a) 1. Raise bells to chest. 2. Push right arm to 
over head vertical position, left to side horizontal position. 
3. Bring bells back to chest. 4. Lower arms to sides. 
Repeat four counts.. 

(b) 1. Raise bells to chest. 2. Push right arm to side 
horizontal position, left over head vertical position. 3. 
Bring bells back to chest. 4. Lower arms to sides. Repeat 
four counts. 
Alternate (a) and (b). 

Group 3. (a) 1. Raise left bell (arm straight) to front hori- 
zontal position ; right over shoulder, thumb end down. 2. 
Strike left bell with right bell, dropping left arm, and raise 
to position over shoulder, right arm remaining in front hori- 
zontal position. 3. Strike with left. 4. Right returns to 
shoulder. 5. Strike with left. 6. Right returns to shoulder. 
5. Strike with left. 6. Right returns to shoudler. 7. 
Strike with right. 8. Strike with left and let both arms 
drop to side. 

Group 4. (a) 1. Raise bells to chest. 2. Extend right arm to 
over head vertical position, left down to side. 3. Bring 
bells back to chest. 4. Lower bells to sides. Repeat four 
counts. 

(b) Same as (a), left bell over head. Alternate (a) and 
(b). 



GYMNASIUM MANUAL 53 

Group 5. (a) i. Raise bells to a position over shoulders, elbows 
bent upper arms parallel to floor. 2. Straighten arms to 
side horizontal position and bend knees. 3. Straighten knees 
and return bells to position over shoulders. 4. Push bells 
down to sides. Repeat four counts, 

(b) 1. Hit bells together over head by raising arms through 
side horizontal position. 2. Bend knees (body erect) and 
hit floor by swinging arms through side horizontal position. 
3. Straighten knees and hit bells together over head. 4. 
Swing bells down to sides by keeping arms straight. Repeat 
four counts. Alternate (a) and (b). 

Group 6. (a) 1. Hit bells over the head through side horizon- 
tal position. 2. Raise right leg and hit bells under leg. 3. 
Hit over head through side horizontal position. 4. Hit bells 
in front of body. 
Repeat four counts, 
(b) Same as (a) hitting bells under left leg. Alternate 

(a) and (b). 

Group 7. (a) 1. Jump feet apart, bend forward and swing bells 
between legs. 2. Raise body., return bells to chest. 3. Push 
bells forward. 4. Return bells to chest (bring feet 
together). Repeat four counts. 

(b) 1. Jump feet apart, bend forward and swing bells 
between legs. 2. Straighten body, return bells to chest. 3. 
Push bells to side horizontal position. 4. Return bells to 
chest (bring feet together). 

Repeat four counts. 

Alternate (a) and (b). 
Group 8. (a) 1. Lunge directly to right side and bring bells up 

to chest. 2. Touch right bell to floor (elbow against inside 

of knee) and extend left arm perpendicularly to floor. 3. 

Bring bells to chest and straighten body. 4. Bring feet 

together and push bells down to sides. 

Repeat four counts. 

Same as (a) to left side. 

Alternate (a) and (b). 
Group 9. (a) 1. Jump feet apart and raise arms to side hori- 
zontal position. 2. Rotate to left, arms horizontal position. 

3. Rotate back to position count 1. 4. Bring feet together 

and lower arms. 

Repeat four counts. 



54 BATES COLLEGE 

(b) Same to right. 

Alternate (a) and (b). 
Group 10. (a) i. Raise bells to chest. 2. Bend body forward. 

hit left bell on floor, extend right bell to front horizontal 

position. 3. Bring bells back to chest, and raise body. 4. 

Lower bells to sides. 

Repeat four counts. 

(b) Same as (a), right bell hitting floor. 

Alternate (a) and (b). 
Group 11. (a) 1. Raise arms straight up to front horizontal. 2. 

Twist or rotate to right by turning body on hips , arms 

horizontal position. 3. Turn or twist back to front horizon- 
tal position. 4. Lower arms to sides. 

Repeat four counts. 

(b) Same as (a), twisting to left side. 

Alternate (a) and (b). 
Group 12. (a) 1. Raise bells to chest and lunge straight to 

right side. 2. Bend forward and hit bells on floor. 3. 

Straighten body and bring bells up to chest. 4. Bring feet 

together and push bells down to sides. 

Repeat four counts. 

(b) Same to left side. 

Alternate (a) and (b). 
Group 13. (a) 1. Lunge back and hit bells over head, through 

side horizontal position. 2. Bend forward, hit bells under 

right leg. 3. Hit bells over head. 4. Hit bells behind 

body. 

Repeat four counts. 

(b) Same, hitting bells under left leg. 

Alternate (a) and (b). 
Group 14. (a) 1. Raise bells to chest and lunge forward with 

left foot. 2. Bend forward and place bells on floor. 3. 

Carry left foot back beside right. 4. Bend arms and lower 

body down to floor (body straight). 5. Straighten arms 

(elevate body). 6. Advance left foot to lunge position. 7. 

Straighten body. 8. Bring feet together and lower bells to 

sides. 

(b) Same, advancing right foot. 

Alternate (a) and (b). 
Group 15. (a) 1. Brings bells up to chest and step right foot 

back about 12 inches. 2. Turn bodv on balls of feet, bend 



GYMNASIUM MANUAL 55 

body, and strike bells on floor. 3. Bring bells to chest and 
turn body to front. 4. Bring feet together and push arms 
down to sides. 
Repeat four counts, 
(b) Same, to left side. 
Alternate (a) and (b). 
Group 16. 1. Raise bells above head through side horizontal 
position. 2. Lower them in front of chest and down past 
thighs, elbows stiff. 3. Raise over head through side hori- 
zontal position. 4. Lower the bells through side horizontal 
position and strike their ends together, hard behind the hips, 
palms facing rear, shoulders well back. 5. Raise them 
through side horizontal, and strike them hard at a high verti- 
cal position, palms facing front. 6. Lower them through side 
horizontal, and strike hard in front of toes, knees stiff. 7. 
Raise them to high vertical. 8. Lower bells through side 
horizontals and strike them together, hard behind heels, 
knees stiff. 9. Raise bells and strike them in front of chin, 
palms facing chin. 10. Strike them together at high verti- 
cal position. 11. Strike bells behind hips, palms facing rear. 
12. Strike them in front of chin, palms facing chin. 13. 
Lower to side horizontal position. 14. Strike bells in front 
horizontal position. 15. Bring bells to chest. 16. Push 
bells down to sides. 

Music. — "Composia" Waltz, "Campus Dreams." 



Broadsword Drill 

Manner of holding broadsivord: The grip should be firmly 
grasped, the four fingers together, the thumb along the back 
of the grip. 

Preliminary position: Place the feet at right angles, heels 
together, the right arm at side, blade in carry position 
(against shoulder, perpendicular to the floor). Squad in 
parallel lines about twelve feet apart. 

Guard position: Shift weight to left leg, advance the right foot 
about twice its length, bend both legs, separating them at 
the knees, so the left knee will be over the left toe, and the 
right knee over right ankle, hand at height of chest and in 



L.ofC. 



56 BATES COLLEGE 

front of right shoulder toward the adversary, nails down, 
the arm half bent, the elbow standing out to the right a little 
and about eight inches from the body, point of weapon at 
height of the eyes, the left forearm resting in small of the 
back. 

M online t is executed by making the sword describe a horizontal 
circle from right to left (or left to right) above the head, 
holding the hand near the forehead, bending arms in first 
half of the circle, and straightening it in the second half. 
Vertical MouUnet is a vertical circle executed on the left 
and right side of the sword arm. 

Engagement: Assume guard position, with blades placed edge 
to edge. 

Salute 

Squad in parallel lines facing front. Lines numbered i and 2. 

Count I. Xo. I lowers sword from carry position so that point 
will be about four inches from the floor, the blade and arm 
forming a straight line obliquely downward, feet at right 
angles, heels together, left foot pointed to the front, right 
foot toward opponent. No. 2 about faces and takes same 
position as Xo. 1. Count 2. Both lines carry blades to left 
hand, keeping arm straight. Count 3. Let go grip with 
right hand and extend right toward opponent, blade 
remaining in left hand. Count 4. Return right hand to 
grip. Count 5. Lunge diagonally to rear, (right) arm 
straight, blade well above the shoulder. Count 6. Hold 
position. Count 7. Guard position, tierce engagement, 
with moulinet and one lappelle. Count 8. Two lappelles. 
Count 9. Recover backward, drop left arm to side, raise 
right arm and execute a moulinet to the left. Count 10. 
Hold position of Count 9. Count 11. Swing blade to rear, 
rotating on hips, arm well up, and execute a moulinet to the 
right. Count 12. Hold position of Count 11. Count 13. 
Execute vertical moulinet left. Count 14. Execute vertical 
moulinet right. Count 15. Guard position, tierce engage- 
ment with one lappelle. Count 16. Two lappelles. 

Simple Attacks and Parries. 

(1) Head cut: Xo. 1. Pass the blade over the adverse point, 
extend the arm, lunge sword cut upon the crown 
of the head. Xo. 2. Parry head cut. Raise blade to a 



GYMNASIUM MANUAL 0< 

horizontal position in front and a little above crown of 
the head, arm bent and the nails forward. Xo. 2 
returns cut led by Xo. 1 through drill, each cut being 
executed 8 counts. 

(2) Left cheek cut: No. 1. Pass the blade over the adverse 

point, extend the arms, lunge, turning the hand to 
quatre. give the left cheek cut. No. 2. Parry left 
cheek cut: Carry the hand to a position in front of the 
left chest and four inches from it, the blade pointed 
upward, slightly inclined forward and inward., the edge 
toward the left. 

(3) Repeat Head Cut as in Xo. 1. 

(4) Right cheek cut: Similar to No. 2. parry made on right 

side. 
\5) Chest Cut: No. 1. Pass the blade over the adverse point, 
extend arm. lunge, turning the hand to quatre, give cut 
for left shoulder downward diagonally across chest. 
No. 2. Parry CJiest Cut: Raise the right forearm to a 
horizontal position in front of body, elbow bent and out- 
side £he line of the body, the hand in front of and height 
of chin, nails forward, the blade hanging downward 
about six inches from the body and slightly inclined out- 
ward, the edge to the left. 

(6) Girdle Cut: Xo. 1. Lower the point of the blade, carry 

it under the adverse blade, extend the arm. turning the 
hand to quatre. give the cut across the waist. No. 2. 
Parry Girdle Cut: Similar to parrv for chest cut in 
Xo. '5. 

(7) Flank Cut: No. 1. Lower the arm and lunge, give the 

cut across the hip. No. 2. Parry Flank Cut: Carry 
the hand to the right a little out of the line of the body. 
arm slightly bent at the elbow, the hand and elbow at 
the height of the belt, the blade pointing downward 
and slightly inward, about 15 inches from body, edge to 
the right. 

(8) Thigh Cut: Xo. 1. Lower the point, extend the arm, 

lunge, give cut across the thigh. Xo. 2. Parry Thigh 
Cut: This cut is parried by an escape to rear. Quickly 
carry the right leg. which is attacked, twelve inches to 
the rear of left leg, the foot flat on the floor. 



5S BATES COLLEGE 

(9) Point Thrust: No. 1. Lower point and pass it under 

adverse blade, extend the arm. lunge, turning the hand 
so that the thumb shall be underneath, and the edge of 
the blade upward. Xo. 2. Parry Point Thrust: In 
high line, use the parry of Tierce or Quatre. in low line 
Seconde. On Count 8 come on guard. Tierce engage- 
ment. 

(10) Change blade from right to left hand: Hold guard posi- 

tion on counts 1. 2 and 3. On Count 4 bring heels 
together, keeping knees bent. On Count 5 about face, 
change blade to left hand and advance left foot to 
guard position. Hold guard position on counts 6. 7 and 
8. Repeat the nine attacks and parries with left hand. 
Change blade baek to right hand on 8 counts, reversing 
change to left hand. 

(11) Advance and Retreat: Count 1. Xo. 1 advances. 

(Being "on guard." advance right foot about its length, 
and let the left foot follow immediately after with same 
length step. Do not change position of body or hand.) 
No. 2 retreats. (Being "on guard." step the left foot 
backward about its length, and let the right foot follow 
with same length step. Do not change position of body 
or hand.) Count 2. Xo. 1 leads head cut. Xo. 2 par- 
ries. Count 3. Assume guard position. Count 4. No. 
1 retreats. X"o. 2 advances. Count 5. No. 1 retreats. 
No. 2 advances. Count 6. Xo. 2 leads head cut. No. 

1 parries head cut. Count 7. Assume guard position.' 
Count 8. Xo. 1 advances. Xo. 2 retreats. Repeat. 

Gain or Step in blow (Girdle Cut.) 

Count 1. No. 1 leads Girdle Cut. X"o. 2 steps left foot 
in front of right, turning body, parries Girdle Cut, let- 
ting blade hang down behind the back. Place left 
hand in front of body. Count 2. From position as 
above described, Xo. 2 leads Head Cut, Xo. 1 parries 
Head Cut. Count 3. Xo. 1 leads Right Cheek Cut. No 

2 recovers and parries Right Cheek Cut. Count 4. 
Assume guard position. Repeat next four counts. 
Reverse and repeat eight counts. 

Attacks and Parries 

Count 1. Xo. 1 leads head cut. Xo. 2 parries. Count 
2. Xo. 2 leads flank cut. Xo. 1 parries. Count 3. 



GYMNASIUM MANUAL 59 

No. i leads left cheek cut. No. 2 parries. Count 4. 
No. 1 leads head cut No. 2 parries. Count 5. No. 1 
leads chest cut No. 2 parries. Count 6. No. 2 leads 
head cut. No. 1 parries. Count 7. No. 1 leads girdle 
cut. No. 2 parries. Count 8. No. 2 leads chest cut. 
No. 1 parries. Reverse order and repeat. 

Final Salute 

Count 1. Both execute moulinet to left, as in No. 9 of opening 
salute. Count 2. Hold position. Count 3. Both exe- 
cute a moulinet to the right, as in No. 11, opening- 
salute. Count 4. Hold position. Count 5. Lower 
blade (keeping arm straight), so point will be about 
four inches from the floor ; one lappelle. Count 6. 
Two lappelles. Count 7. Raise blade to open position 
(arm well up to right, feet together, left arm at side) 
Count 8. Preliminary position (line No. 1 about facing 
to right.) 

Music. — "Russian" March, Theseus March, "Lion Tamer" 
March. 



Foil Drill 

Manner of holding the foil: The foil being placed in your 
hand, place your thumb upward on the convex side of the 
handle, nearly touching the guard; the fingers are together 
underneath. The thumb and index finger largely control 
the management of the foil. 

Preliminary Position: Place the feet at right angles, heels 
together, the right arm at side, foil in carry position (against 
shoulder, perpendicular to the floor). Squad in parallel 
lines about 12 feet apart. 

Guard Position: Same as guard position in broadszvord drill, 
except left arm should be raised to a curved position behind 
head, with the hand slightly above head. 

Salute 

Set 1. Squad in parallel lines numbered 1 and 2. Count 1. 
Lower foil from carry position till the button is at a dis- 
tance of four inches from the floor. Count 2. No. 1 half 



00 BATES COLLEGE 

face to left, then both lines elevate the arm and foil to a 
slanting position above right shoulder. Count 3. Salute 
opponent hy bringing guard of foil to height of chin and 
looking toward opponent. Count 4. Lower foil to position 
in Count I. Count 5. Carry foil to left hand by bending 
wrist. Count 6. Elevate foil in both hands over the head. 
Count 7. On guard. Count 8. Two lappells (strike the 
floor sharply twice with right foot, do not change position 
of body). 

Set 2. Count 1. Recover backward and lower foil. Count 2. 
Salute opponent by bringing guard of foil to height of chin 
(perpendicular to the floor). Count 3. Salute to left. 
Count 4. Salute to front. Count 5. Salute to right. 
Count 6. Salute to front. Count 7. Lower foil. Count 8. 
Assume guard position by elevating arm with vertical 
moulinet in front of body. 

Set 3. Count 1. Execute a moulinet, to the left, bring the feet 
together and straighten knees, and lower left arm to side. 
Count 2. Hold position of Count 1. Count 3. Turn body, 
carrying arm to right with moulinet. Count 4. Hold posi- 
tion. Count 5. Lower foil with vertical moulinet. assume 
guard position, Tierce engagement. Count 6. Two lap- 
pells. Count 7. Take distance (lower foil to position 
shoulder high, arm straight, point toward opponent). Count 
8. Elevate foil, carrying arm to the right to slanting posi- 
tion over shoulder. 

Set 4. Count 1. No. 1 lunges Quatre with vertical moulinet in 
front of body. No. 2 holds position as in Count 8, Set 3. 
Count 2. Both 1 and 2 hold position. Count 3. Both exe- 
cute moulinet to left. Count 4. Hold position. Count 5. 
Both execute moulinet to right. Count 6. Hold position. 
Count 7. Assume guard position, Tierce engagement with 
vertical moulinet in front body. Count 8. Two lappells. 

Set 5. Count 1. No. 1 disengages and lunges Quatre. No. 2 
parries with a sharp Quatre. The action of this parry 
causes the adverse blade to swing around to right, with the 
aid of the thumb and index finger, to a position above the 
left shoulder and in line with the ear. No. 2 lowers the 
point of his foil, till it is in line with belt, nails turned 
downward. Count 2. Hold position. Count 3. Assume 
guard. Tierce engagement. Count 4 hold position. Repeat. 
On Count 7 assume guard. Quatre engagement. 



GYMNASIUM MANUAL 61 

Set 6. Count i. No. i disengages and lunges. No. 2 parries 
with sharp Tierce. Foil swings as in Count 1. Set 5, to the 
left. No. 2 lowers foil as above. Count 2. Hold position. 
Count 3. Assume guard, Quatre engagement. Repeat. On 
Count 7 assume guard, Tierce engagement. 

Set 7. Count 1. Both execute moulinet to left, bring feet 
together and straighten knees and lower left arm. Count 2. 
Hold position. Count 3. Turn or rotate body, carrying 
arm to right, moulinet to right. Count 4. Hold position. 
Count 5. Lower foil in vertical moulinet, assume guard in 
Tierce. Count 6. Two lappells. Count 7. Take distance 
as in Count 7. Set 3. Count 8. Uncover (raise foils to 
slanting position over right shoulder, arms straight). 

Set 8. Same as Set 4, No. 2 lunging. 

Set 9. Same as Set 5. No. 1 and No. 2 reversed. 

Set 10. Same as Set 6, No. 1 and No. 2 reversed. 

Set 11. Same as Set 3, first 6 counts. Count 7. Ele- 
vate foil. Count 8. Assume guard position Quatre. 

Set 12. Same as Set 1, except on Count 7 assume guard, 
Prime engagement. 

Set 13. No. 1 lunges Prime. No. 2 parries. No. 2 cuts over 
and lunges Seconde. No. 1 parries Seconde. On Count 8 
assume guard, Quatre engagement. Repeat 8 counts. 

Set 14. No. 1 disengages and lunges Tierce. No. 2 disen- 
gages and returns Quatre. On Count 8 assume guard, 
Tierce engagement. 
Repeat 8 counts. 

Set 15. No. 1 disengages and lunges Quinte. No. 2 parries 
Quatre. No. 2 disengages and lunges Tierce. No. 1 parries 
Tierce. On Count 8 assume guard in low line. Tierce 
engagement. 
Repeat 8 counts. 

Set 16. No. 1 cuts over and lunges Septime, No. 2 parries 
Septime. No. 2 cuts over and lunges Octave, No. 1 parries 
Octave. On Count 8 assume guard, Tierce engagement. 
Repeat 8 counts. 

Set 17. Count 1. No. 1 lunges Prime. No. 2 parries Prime. 
Count 2. No. 2 lunges Seconde. No. 1 parries Seconde. 
Count 3. No. 1 lunges Tierce. No. 2 parries Tierce. 
Count 4. No. 2 lunges Quatre. No. 1 parries Quatre. 
Count 5. No. 1 lunges Quinte. No. 2 parries Quinte. 



62 BATES COLLEGE 

Count 6. Xo. 2 lunges Sixte. No. i parries Sixte. 
Count 7. Xo. I lunges Septime. No. 2 parries Septime. 
Count 8. Xo. 2 cuts over and lunges Octave. Xo. I par- 
ries Octave. 
Set 18. Count i. Xo. i lunges Sixte (high line). Xo. 2 par- 
ries Sixte. Count 2. Xo. 2 disengages and returns Quatre. 
No. i counters Quatre. Count 3. Xo. 1 cuts over and 
lunges Sixte. No. 2 parries Sixte. Count 4. Xo. 1 
lunges Seconde. X T o. 2 parries Seconde. Repeat. 

Final Salute 

Count 1. Both execute a moulinet to the left, bring feet 
together and straighten knees, (Arm well up). Count 2. 
Hold position. Count 3. Both execute moulinet to right. 
Count 4. Hold position. Count 5. Lower foil with verti- 
cal moulinet. Count 6. Two lappells. Count 7. Uncover. 
Count 8. Assume preliminary position. Xo. 1 about facing. 



Conclusion 

A series of directions covering the laws of 
Personal health and exercise have been presented, which 
Appearance deal with a student's physical condition ; insep- 
arably connected with his physical condition 
are certain laws of society governing his personal appearance. 

The care of one's clothes and one's manners 
Clothes reveal at once a man's breeding. Educated men 

should know what to wear and how to act. The 
condition and not the quality of a man's clothes determines his 
breeding, just as the condition of an athlete determines his 
chances of winning or losing in a contest. Every man should be 
neat. 

Requirements for neatness: (1) The linen (collars, cuffs, 
etc.) should be clean. (2) Every man should shave at least 
every other day ; hair cut or trimmed every two or three weeks. 
(3) The shoes brushed every day. (4) Clothes brushed every 
day and pressed at least once a week. Join a valet club. (5) 
Sweaters are for use immediately after exercise, and not for 
daily wear. (6) Jerseys are for use while exercising, and not 
for daily wear. 



£ 

C 

s 

o 

o 






Ex § 

lo 

- — 

c « 

G C 



= - 

.1 = 

U3 JO 

- BB 

i- cn 



<S« 






if 



= = 

- EM 



Saturday 


o. 

V 

J* 

GS 

£ 


P. 

3 
O 












Games 








>> 

cs 






















>> 

CS 
73 

u 
3 
JS 

H 
















"2 

3 


CO 

cu 



£ 



a 
o 




cs 

T3 

e 

73 
















In 

o 

c 
u 
CO 


£ 

cn 
<u 

h 




>> 

cs 

73 

m 

3 
















OB 

o 

£ 
o 

a 




• cn 
:-. 

o 

"c 

3 
«— J 




>» 

a 

73 
c 
o 
















c 

01 

s 

en 

V 


cn 

_o 

"s 
co 
GO 




3 

a 
Z 


On 


a 




o 


o 


o 


O 
"i 

4 


l> 


00 





Director's Prescription of Exercise 

i Neck 

2 Trunk 



(a) Breadth, Chest. 



Waist. 



(b) Depth, Chest 



Waist 



(c) Strength of Back 



Upper 



Lower 



3 Circulation, 



4 Respiration. 



5 Digestion, 



6 Excretion. 



7 Nervous Function 



8 Special Corrective Work 



Posture and Carriage. 



io Recreation. 



(a) Forms recommended. 



(b) To be avoided. 



ii General Directions 



66 



DATES COLLEGE 



Bibliography 



♦Personal Hygiene. 

* School Hygiene. 

*Rational Home Gymnastics. 

*Practical Track and Field Athletics. 

♦Physical Diagnosis. 

*Foil and Sabre. 

*Track Athletics in Detail. 

Manual for Physical Measurements. 
♦Athletics and Outdoor Sports for Women. 
♦Manual of Physical Drill. 

Classified Indian Club Exercises. 
^Health. Strength and Power. 
^German-American System of Gymnastics. 
♦Gymnastic Days Order. 

Gymnastic Exercises Classified. 
♦A. B. C. of Swedish Gymnastics. 
*The Training of the Body for Games 
and Athletics. 

How to. 

The Horizontal Bar. 

Boxing, Fencing. Wrestling. Hand-ball. Foot 
American Snorts Pub. Co. 



Pyle. 

Shaw. 

Xissen. 

Graham and 
Clark. 

Cabot. 

Rondelle. 

Harper Bros. 

Hastings. 

Hill. 

Butts. 

Jones. 

Sargent. 

Steecher. 

Enebuske. 

Jones. 

Xissen. 

Schmidt and 
Miles. 

Butterworth. 

Butterworth. 
•ball. etc. 
. New York Citv 



*College Library. 



MAR 6 1905 



